Thursday, 11/12/20

WOD

Every 3 Minutes For 21 Minutes:
1 Mile Assault Bike

Wednesday, 11/11/20

WOD

“Whitten”

5 Rounds:


22 Kettlebell Swings (70#/53#)

22 Box Jumps (24”/20”)
400m Run
22 Burpees
22 Wall Balls (20#/14#)

Tuesday, 11/10/20

WOD

8 Minute AMRAP:
100’ Farmers Carry (53#/35#)
10 Toes to Bar
*Add 1 Toes to Bar Every Rounds

Accessory Work

3 Super Sets:
10 Bulgarian Split Squats
10 Lateral Lunges

Monday, 11/9/20

Strength

3×10 Overhead Squats

WOD

For Time:
40-30-20-10
Calorie Row
20-15-10-5
Power Snatch (115#/85#)

Friday, 11/6/20

WOD

“Mary”
20 Minute AMRAP:
5 Handstand Push Ups
10 Pistols
15 Pull Ups

Or…

“Cindy”
20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

Thursday, 11/5/20
WOD
For Time:
2,000m Row
Rest 2 Minutes
1,500m Row
Rest 90 Seconds
1,000m Row
Rest 1 Minute
500m Row

Wednesday, 11/4/20

Strength

10×1 Clusters
*Build in weight each set

WOD

For Time:
5-7-9-11
Bar Facing Burpees
Thrusters (135#/95#)
*Start each round with a 200m run

Tuesday, 11/3/20
WOD
5 Minute AMRAP:
30 Toes to Bar
30 Deadlift (185#/135#)
Rest 2 Minutes
4 Minute AMRAP:
20 Toes to Bar
20 Deadlift (225#/155#)
Rest 2 Minutes
3 Minute AMRAP:
10 Toes to Bar
10 Deadlift (275#/185#)
Monday, 11/2/20
Strength
3×12 Overhead Squats
WOD
2 Rounds:
30/24 Calorie Bike
30 Box Jumps (24”/20”)
30 Dumbbell Hang Clean And Jerks (50#/35#)
Friday 10/30/20
Strength
5×4 Touch n Go Power Snatch
WOD
4 Rounds, Each For Time:
15/10 Calorie Bike
200m/160m Row
10 Toes to Bar
10 Power Snatch (75#/55#)
*Start a new round every 4 minutes
*Rounds 2 and 4 performed in reverse
Jodi Hierholzer, Chris Pollock and 8 others
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