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
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
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