Friday, 11/15/19

WOD

8 Rounds:
12/10 Calorie Row
3 Front Squats (185#/135#)

Gymnastics Strength

18-15-12
Strict or Kipping Handstand Push Ups
*Rest 90 seconds after each set

Thursday, 11/14/19

Partner WOD

3 Rounds:
2 Minute: Sled Push (90#/70#)
2 Minute: Sandbag Clean Over Box (150#/100#)
2 Minute: Rope Climbs
2 Minute: Rest

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

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