16 November – 21 November 2020

Posted on November 14, 2020

Monday, November 16

WOD: For Time 10-9-8-7-6-5-4-3-2-1

Wall Balls 14/20 9’/10′

Chest To Bar Pull-Ups

Push-Ups

*30 Burpee Buy Out

*27 Minute Time Cap

 

Tuesday, November 17

13 Minute AMRAP

10/12 Calorie Row or 8/10 Calorie Bike

15 Dead Lift  35/55

15 Hollow Rocks

 

13 Minute AMRAP

10 Dumbbell Push Press 70/100

10 Slam Ball OTS 25/40

15 Sit-Ups

 

Wednesday, November 18

WOD: 8 Rounds For Time

20 Double Unders

12 Alternating Dumbbell Power Snatch 35/50

12 Alternating Plank Rows 35/50

*25 Minute Time Cap

 

Thursday, November 19

WOD: 21 Minute Ladder 2,4,6,8,10…

Walking Lunges

Back Extensions

Goblet Squats 35/55

Summo Deadlift High Pull 35/55

 

Friday, November 20

WOD: 23 Minute AMRAP

16 Box Jumps 20/24

12 Seated Dips

20 Dumbbell Hang Cleans 25/40 (10 on each arm)

8 Handstand Push-Ups

6 Calorie Bike

 

Saturday, November 21

WOD: 5 Rounds For Time

1 Minute Plank

30 Air Squats

20 Kettlebell Swings 35/55

15 Tuck Ups

*1000 Meter Row Any Time During The Workout

*27 Minute Time Cap

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