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