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