15 November – 20 November 2021

Posted on November 15, 2021

Monday, November 15

Strength: Strict Press 7-7-7-7-7

WOD: 12 Minute AMRAP

4 Push Press 93/135

8 Toes To Bar

12 Latteral Bar Jumps

 

Tuesday, November 16

WOD: 24 Minute EMOM

Minute 1: 10/12 Calorie Row

Minute 2: 12 Hang Cleans 83/115

Minute 3: 12 Back Squats 83/115

Minute 4: 12 Ring Rows

 

Wednesday, November 17

Strength: 2 Snatch Dead Lift + 2 Snatch High Pulls + 2 Power Snatch x5

WOD: Death By Power Snatch 63/95

 

Thursday, November 18

Skill Work: Muscle Ups

WOD: “Nate”

20 Minute AMRAP

2 Ring Muscle Ups

4 Handstand Push-Ups

8 Kettlebell Swings 35/55

 

Friday, November 19

Strength: Front Squat 5-5-5-5-5

WOD: 15 Minute AMRAP

10 Front Rack Lunges 83/115

10 Jumping Lunges

16/20 Calorie Row Or 11/16 Calorie Bike

 

Saturday, November 20

WOD: 8 Rounds For Time

10 Alternating Plank Rows 35/55

15 Tuck Ups

10 SDLHP 35/55

80′ Overhead Farmers Carry 35/55 (40′ on each arm)

 

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