16 November – 21 November 2020

Posted on November 14, 2020

Monday, November 16

Strength: Strict Press 6-6-6-6-6

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

Wall Balls 14/20 9’/10′

Chest To Bar Pull-Ups

 

Tuesday, November 17

13 Minute AMRAP

10/12 Calorie Row or 8/10 Calorie Bike

5 Dead Lift  158/225

15 Hollow Rocks

 

13 Minute AMRAP

10 Dumbbell Push Press 70/100

10 Slam Ball OTS 25/40

15 Sit-Ups

 

Wednesday, November 18

Strength: Bent Over Row  12-12-12-12-12 (12 reps on each side)

WOD: 7 Rounds For Time

20 Double Unders

8 Alternating Dumbbell Power Snatch 35/50

8 Alternating Plank Rows 35/50

*15 Minute Time Cap

 

Thursday, November 19

WOD: 21 Minute Ladder 2,4,6,8,10…

Overhead Lunges 53/75

Back Extensions

Front Squats 53/75

Summo Deadlift High Pull 53/75

 

Friday, November 20

Skill Work:  Bar Muscle Ups

 

WOD: 14 Minute AMRAP

16 Box Jumps 20/24

8 Handstand Push-Ups

10 Hang Cleans 63/95

 

Saturday, November 21

WOD: 5 Rounds For Time

1 Minute Plank

30 Air Squats

20 Kettlebell Swings 35/55

15 Tuck Ups

*1000 Meter Row Any Time During The Workout

*27 Minute Time Cap

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