18 November – 23 November 2019

Posted on November 16, 2019

Monday, November 18

Strength: Front Squat 10-10-10-10

WOD: For Time

4 Rounds

3 Dead Lift 173/275

20 Walking Lunges

10 Toes to Bar

 

1 Minute Rest

 

4 Rounds

20 Walking Lunges

10 Toes to Post

6 Dead Lift 143/225

*16 Minute Time Cap

 

Tuesday, November 19

WOD: Alternating TABATA (8 Minutes)

Step-Ups 20/24

Handstand Hold

 

WOD: 18 Minute AMRAP

10 Ring Dips

6 High Box Jumps 24/30

20 Double Unders

 

Wednesday, November 20

Strength: Power Cleans  6-5–4-3-2

WOD: 4 Rounds
3 Minutes
20 Medicine Ball Sit-Ups 14/20
20 Russian Kettlebell Swings 35/55
Max Clean And Jerks 93/135
1 Minute Rest
* Score will be total number of clean and jerks

WOD: Death by EMOM 24 Minutes

8 Calorie Row

8 Push-Ups

8 Goblet Squats 35/55

Add 1 rep after every 3 rounds, return to 8 reps per round once you fail to reach the RX  number.

 

Friday, November 22

Strength: Strict Press 4-4-4-4-4

WOD: 6 Rounds for Time

2 Rope Climbs

30 Second Hollow Hold

10 Alternating Dumbbell Snatch 35/50

*16 Minute Time Cap

 

Saturday, November 23

Partner WOD: For Time

110 Box Jumps 20/24

110 Ring Rows

110 Calorie Row

110 Burpee Box Overs

110 Squat Jumps

5 Minutes Battle Rope Drumming

*Partners can partition reps any way they choose

*38 Minute Time Cap

 

 

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