Wednesday, 11/13/19
WOD
For Time:
10-1 Hang Power Snatch (95#/65#)
*7 Ring Dips After Each Round
Core Strength
8 Minute Alternating EMOM:
Odd: 15 GHD Sit Ups
Even: 40 Second Plank Hold
November 2019
Tuesday, 11/12/19
WOD
5 Rounds:
Every 4 Minutes Complete:
15/12 Calorie Bike
10 Burpee Box Jump Overs (24”/20”)
50’ Dumbbell Walking Lunge (50#/35#)
Monday, 11/11/19
Strength
3×8 Back Squat
WOD
For Time:
25 Toes to Bar
15 Shoulder to overhead
25 Pull Ups
15 Power Cleans
25 Chest to bar pull ups
15 Clean and Jerks
*135/95
Friday, 11/8/19
WOD
Open 20.5
For Time, Partitioned Any Way:
40 Muscle Ups
80 Calorie Row
120 Wall Balls (20#/14#)
*20 Minute Time Cap
Wednesday, 11/6/19
WOD
Tabata: Double Dumbbell Step Ups (50#/35#)
Rest 1 Minute
Tabata: Burpees to Bar
Rest 1 Minute
Tabata: Double Unders
Tuesday, 11/5/19
Strength
10 Minute EMOM:
1 Power Snatch
WOD
10 Minute AMRAP:
75/60 Calorie Row
In Remaining Time AMRAP:
7 Toes to Bar
14 Dumbbell Snatch (50#/35#)
Monday, 11/4/19
WOD
5 Rounds:
200m Run
10 Front Squats (135#/95#)
Gymnastics
3 Sets of Max Muscle Ups
Or…
3×10 Muscle Up Transitions
Friday, 11/1/19
WOD
Open 20.4
For Time:
30 Box Jumps (24”/20”)
15 Clean and Jerks (95#/65#)
30 Box Jumps (24”/20”)
15 Clean and Jerks (135#/85#)
30 Box Jumps (24”/20”)
10 Clean and Jerks (185#/115#)
30 Pistols
10 Clean and Jerks (225#/145#)
30 Pistols
5 Clean and Jerks (275#/175#)
30 Pistols
5 Clean and Jerks (315#/205#)
*20 Minute Time Cap