1 November – 6 November 2021

Posted on October 31, 2021

Monday, November 1

Strength: Back Squat 4-4-4-4-4

WOD: 4 Rounds

400 Meter Run

7 Cluster 83/115

 

Tuesday, November 2

12 Minute AMRAP

10 Push- Ups

12/15 Calorie Row

20 Russian Twists 25/45

 

12 Minute AMRAP

10 Pull-Ups

15 Toes To Post

20 Slam Ball OTS 25/40

 

Wednesday, November 3

Strength: Power Cleans 5-5-2-2-2

WOD: For Time 20-15-10-5

Clean And Jerks 63/95

Bar Facing Burpees

 

Thursday, November 4

WOD: For Time

50 Goblet Squats 35/55

30 Double Unders

40/50 Calorie Bike

30 Double Unders

40/50 Calorie Row

30 Double Unders

50 Walking Lunges

30 Double Unders

*28 Minute Time Cap

(movements can be done in any order)

 

Friday, November 5

Skill Work:  Handstand Walks/Handstand Push-Ups

WOD: 20 Minute AMRAP

2 Rope Climbs

4 Handstand Push-Ups

8 Hang Power Snatch 55/75

12 Box Jumps 20/24

 

Saturday, November 6

5 Rounds (Fight Gone Bad Style)

Minute 1: Wall Balls 14/20 9’/10′

Minute 2: Sit-Ups

Minute 3: Kettlebell Swings 35/55

Minute 4: Row For Calories

Minute 5: Rest

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