Wednesday, 11/14/18
WOD
4 Rounds (3:00 on/3:00 off):
15/12 Calorie Bike
12 Bar Facing Burpees
9 Deadlifts (205#/145#)
*Start each round where you left off
November 2018
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
Monday, 11/5/18
Strength
8 Minute EMOM:
3 Touch n Go Power Snatch
WOD
For Time:
15-12-9-6-3
Power Snatch (115#/85#)
Chest to Bar Pull Ups
*30 double unders at the beginning of each round
Friday, 11/2/18
WOD
4 Rounds (3 Minutes On/3 Minutes Rest):
15 Handstand Push Ups
12 Calorie Row
9 Front Squats (155#/105#)
*Start each round where you left off
Thursday, 11/1/18
Strength
Bench Press
5-4-3-2-1
*Increase weight each set
WOD
8 Minute Alternating EMOM:
Odd: 150’ Box Push
Even: Max Rope Climbs