10 November – 16 November 2019

Posted on November 10, 2019

Monday, November 11

Strength: Dead Lift

*Establish 1 Rep Max

WOD: 7 Rounds for time

10 Pistol Squats

10 Wall Balls 14/20 9’/10′

4 40′ Shuttle Sprints

*14 Minute Time Cap

 

Tuesday, November 12

WOD:

8 Minute AMRAP

12 Slamball OTS 25/40

12 Knees To Elbows

 

8 Minute AMRAP

12 Burpee Slamballs 25/40

5 Chest to Bar Pull-Ups

 

8 Minute AMRAP

12 Calorie Row

12 Ring rows

 

Wednesday, November 13

Strength: Push Press 4-4-4-4

Strict Bent Over Rows 10-10-10-10

WOD: 12 Minute AMRAP

16 Alternating Plank Rows 25/45

3 Overhead Squats 93/135

 

Skill Work: Double Unders

WOD: 5 Rounds For Time

60 Double Unders

30 Hollow Rocks

20 Box Jumps

*1000 Meter Row (completed at any time during the workout)

*30 Minute Time Cap

 

Friday, November 15

Strength Back Squat 7-6-5-4-3

WOD: 15 Minute Ladder 2,4,6,8…

Hand Stand Push-Ups

Power Cleans 103/155

*160′ Farmers Carry 70/110 after each round

 

Saturday, November 16

WOD: 6 Rounds For Time

20 Kettlebell Swings

400 Meter Row

20 PVC Pipe Sit-Ups

400 Meter Run

*35 Minute Time Cap

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