Tuesday, 11/13/18

Gymnastics

3×4 Rope Climbs
*Rest 90 seconds after each set

WOD

For Time:
50/40 Calorie Row
200′ Dumbbell Front Rack Walking Lunge (50#/35#)
50/40 Calorie Row

Monday, 11/12/18

WOD

11 Minute AMRAP:
100 Double Under Buy In
Then AMRAP of…
11 Overhead Squats (115#/85#)
18 Toes to Bar

Friday, 11/9/18

WOD

For Time:
30 Wall Balls (20#/14#)
30 Deadlifts (185#/135#)
30 Wall Balls (20#/14#)
20 Power Cleans (185#/135#)
30 Wall Balls (20#/14#)
10 Ring Muscle Ups

Thursday, 11/8/18

WOD

16 Minute EMOM:
Minute 1: 50’ Handstand Walk
Minute 2: 50’ Farmers Hold Walking Lunge (50#/35#)
Minute 3: Max Calorie Bike
Minute 4: Rest

Wednesday, 11/7/18

WOD

8 Minute AMRAP:
15 Kettlebell Swings (70#/53#)
15 Burpees to the Bar

Core Strength

3×20 GHD Sit Ups