9 November – 14 November 2020

Posted on November 7, 2020

Monday, November 9

Strength: Dead Lift 5-5-5-5-5

WOD: Death By Power Snatch 63/95

 

Tuesday, November 10

WOD: 24 Minute EMOM

Minute 1: 2 Rope Climbs

Minute 2: 12 Slam Balls 25/40

Minute 3: 10/12 Calorie Row

 

Wednesday, November 11

Strength: Overhead Squat 7-7-4-4-4

WOD: 4 Rounds For Time

8 Front Squats 93/135

12 Bar Facing Burpees

40 Double Unders

 

Thursday, November 12

WOD: 22 Minute AMRAP

10 Push-Ups

11 Toes To Bar

12 Box Step Ups 20/24

13 Medicine Ball Sit-Ups 14/20

 

Friday, November 13

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

WOD: 11 Minute AMRAP

9 Shoulder To Overhead 63/95

9 Back Squats 63/95

 

Saturday, November 14

WOD: 6 Rounds

3 Minutes:

15 Ring Rows

15 Toes To Post

30 Russian Twists 10/25

Max Calorie Row or Bike

1 Minute Rest

 

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