Wednesday, 11/27/19
WOD
12 Minute AMRAP:
5 Strict Handstand Push Ups
7 Deadlift (155#/105#)
9 Toes to Bar
November 2019
Tuesday, 11/26/19
WOD
“Thanksgiving With the Girls”
For Time:
Angie’s House
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
Helen’s House
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull Ups
Fran’s House
15 Thrusters (95#/65#)
Nancy’s House
400m Run
15 Overhead Squats (95#/65#)
Grace/Isabel’s House
20 Ground to Overhead (95#/65#)
Kelly’s House
400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Monday, 11/25/19
Strength
3×4 Back Squats
WOD
5 Rounds:
Every 2 Minutes:
20m Dumbbell Overhead Walking Lunge (50#/35#)
Max Calorie Bike in remaining time
Friday, 11/22/19
WOD
For Time:
3 Rounds:
20 Deadlift (185#/135#)
20 Box Jumps (24”/20”)
Straight into…
2 Rounds:
30 Toes to Bar
30 Dumbbell Box Step Ups (50#/35#)
Straight into…
1 Round:
150 Double Unders
Thursday, 11/21/19
WOD
Every 2 Minutes for 20 Minutes:
5 Hang Power Cleans
*Build in weight every round
Wednesday, 11/20/19
WOD
For Time:
21-15-9
Overhead Squats (115#/85#)
Bar Facing Burpees
Calorie Bike
Core Strength
5×10 Weighted Hip Extensions
Tuesday, 11/19/19
WOD
For Time:
1k Row
40 Handstand Push Ups
20 Bar Muscle Ups
40 Handstand Push Ups
1k Row
Monday, 11/18/19
Strength
3×6 Back Squat
WOD
10 Minute AMRAP:
10 Wall Balls (20#/14#)
10 Dumbbell Snatch (50#/35#)
*Add 10 reps every round
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