29 November – 4 December 2021

Posted on November 29, 2021

Monday, November 29

Strength: Overhead Squats 2-2-2-2-2

WOD: “Nancy”

5 Rounds For Time

400 Meter Run

15 Overhead Squats 63/95

 

Tuesday, November 30

WOD: 5 Rounds

3 Minute AMRAP

6 Push-Ups

8 Russian Kettlebell Swings 35/55

10 PVC Pipe Sit-Ups

1 Minute Rest

 

Wednesday, December 1

Strength: Clean And Jerk Establish 1 Rep Max

WOD: 12 Minute Lader 2,4,6,8…

Clean And Jerk 83/115

Bar Facing Burpees

 

Thursday, December 2

WOD: 9 Rounds For Time

25 Double Unders

9 Hang Power Snatch 53/75

1 Rope Climb

 

Friday, December 3

Strength: Strict Pull-Ups 8-8-8-8

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

Chest To BarPull-Ups

Dead Lift 108/155

 

Saturday, December 4

WOD: 24 Minute AMRAP

20 Air Squats

10 Dumbbell Push Press 70/100

15 Box Jumps 20/24

10 Seated Dips 20/24

*1500/1800 Meter Row Anytime During The Workout

 

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