22 November – 27 November 2021

Posted on November 21, 2021

Monday, November 22

Strength: Back Squat 10-10-10-10

WOD: 21-15-9

Front Squat 83/115

Box Jumps 20/24

Pull-Ups

 

Tuesday, November 23

WOD: 20 Minute AMRAP

*1000/1200 Meter Row Buy In

4 Power Snatch 63/95

25 Double Unders

8 Shoulder To Overhead 63/95

25 Double Unders

15 Hollow Rocks

 

Wednesday, November 24

Strength: Power Cleans 3-3-3-3-3

WOD: 4 Rounds For Time

8 Power cleans 108/155

400 Meter Run

 

Thursday, November 25

Turkey WOD!!!:

8 Minute AMRAP

14 Mountain Climbers

14 Sit-Ups

10 Wall Balls 14/20 9’/10′

 

3 Minutes Rest

 

8 Minute AMRAP

6 Ring Rows

8 Push-Ups

10 Step Ups 20/24

 

3 Minutes Rest

 

8 Minute AMRAP

10/12 Calorie Row

10 Burpees

10 Overhead Walking Lunges 25/45

 

Friday, November 26

No Class Today

 

Saturday, November 27

WOD: 24 Minute EMOM

Minute 1: 14 Plank Ups

Minute 2: 6 Devils Press 70/100

Minute 3: 12 Alternating Dumbbell Power Snatch 35/50

Minute 4: 8/10 Calorie Bike

 

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