8 November – 13 November 2021

Posted on November 7, 2021

Monday, November 8

Strength: Overhead Squats 8-8-4-4-4

WOD: 2 Rounds For Time

20 Back Squats 93/135

20 Knees To Elbow

800 Meter Run

 

Tuesday, November 9

WOD: 20 Minute Ladder 2,4,6,8,10…

Alternating Dumbbell Power Snatch 35/50

Push-Ups

Ring Rows

 

Wednesday, November 10 

Strength: Dead Lift 6-6-6-6-6-6

WOD: “Annie”

50-40-30-20-10

Double Unders

Sit-ups

 

Thursday, November 11

Hero WOD: “Klepto”

4 Rounds For Time

27 Box Jumps 20/24

20 Burpees

11 Squat Cleans 98/145

 

Friday, November 12

Strength: Push Jerk 3-3-3-3-3

WOD: 12 Minute AMRAP

6 Chest To Bar Pull Ups

7 Shoulder To Overhead 83/115

8 SDLHP 83/115

 

Saturday, November 13

Partner WOD: For Time

5 Minutes Battle Rope Drumming

100 Weighted Step Ups 20/24 40/70

150 Air Squats

100 Calorie Row

150 Hollow Rocks

5 Minute Plank