25 November – 30 November 2019

Posted on November 24, 2019

Monday, November 25

Strength: 5 Rounds 2 Hang Power Snatch + 1 Squat Snatch

WOD: 6 Rounds for Time

4 Thrusters  73/115

200 Meter Run

10 Back Squat  73/115

200 Meter Run

*20 Minute Time Cap

 

Tuesday, November 26

Strength: 10 Minute MOMO

Plank 25/45

 

WOD: 18 Minute Ladder 3,6,9,12…

Back Extensions

Slamball OTS 25/40

Push-Ups

 

Wednesday, November 27

Strength: Deficit Dead Lift 5-4-3-2-2

(Male will dead lift standing on 45 lb plates, female will dead lift standing on 25 lb plates)

WOD: For Time

50-40-30-20-10

Hang Cleans 63/95

Double Unders

*3 Bar Facing Burpees at the end of each minute

*24 Minute Time Cap

WOD: Waterfall

10 Pull-Ups

20 Sit-Ups

5 Bar Muscle Ups

30 Wall Balls

40 Calorie Row

30 Kettlebell SDLHP 35/55

75 Overhead Walking Lunges 25/45

*40 Minute Time Cap

 

Friday, November 29

200 Meter Row for Time

500 Meter Row for Time

800 Meter Row for Time

 

WOD: 12 Minute AMRAP

15 Push Press 53/75

15 Box Overs 20/24

 

Saturday, November 30

WOD: 6 Rounds

1 Minute Toes to Post

1 Minute Med Ball Squat Cleans 14/20

1 Minute Kettlebell Swings 35/55

1 Minute Alternating Kettlebell Power Cleans 35/55

1 Minute Rest

 

 

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