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Friday, November 30
PWOD - Max Reps PWOD - Max Reps 3 Min Work / 1 Min Rest Thrusters (95/65) Pull ups Push ups Box jump (24/20) DU HPC (95/65) Cal Row 7 Scores - max reps for each movement
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Thursday, November 29
Strength - Press (13 Min clock) 5 Min (Setup / WU) 8 Min EMOM (3@60%) WOD - 12 Min EMOM (3rds) Min 1 - 10 Wall Ball 30/20# Min 2 - 10 MBSU 30/20# Min 3 - 100m MB Run 30/20# Min 4 - Rest Wednesday, November 28
Strength - Back Squat 5 Min WU 8 Min EMOM 3 @ 60% WOD - 12 Min AmRap 15 KBS 53/35 12/9 Cal Assault 9 Burpees 6 Front Squats 135/95 Tuesday, November 27
Strength - Bench Press 5 Min (Setup / WU) 8 Min EMOM (3@60%) WOD - Tabata Trio Tabata x 4 (30:30) Max Strict PU Tabata x 4 (30:30) Max Alt Pistols Tabata x 4 (30:30) Max DU *****running total for each movement (3 Scores) Monday, November 26
Strength - Deadlift (13 Min clock) 5 Min WU / Setup (8 Min EMOM) 3 Touch & Go @ 60% WOD - 15.4 (8 MIN AmRap) 3 HSPU 3 Cleans 185/125 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Cleans 21 HSPU 9 Cleans Etc....following same pattern Wednesday, November 21
Baby Karen 75 WB 20/14# Rest 2 Baby Annie 25.20.15.10.5 DU SU Rest 2 Baby Diane 12.9.6 DL 225/155 HSPU Rest 2 Baby Grace (2) 15 C&J Tuesday, November 20
Hero WOD Harper 23 Min AmRap 9C2BPU 15 PC 135/95 21 Squats 400m run with plate 45/35# ***DB may be used for run Monday, November 19Hero WOD Bowen
3RFT 800m run 7 Deadlift 275/185 10 Burpee pull-up 14 single arm KB thruster 53/35 (7 each) 20 Box Jump 24/20” Friday, November 16
Strength - 20 Mins (Lift of choice) WOD - For Reps 2 Min ME Power Snatch 95/65 2 Min ME Power Clean 135/95 2 Min ME Wall Ball 30/20 2 Min Max Cal Row ****2 min rest between each movement ****4 scores Thursday, November 15
Strength - Bench Press (20 Min to establish 1RM) WOD - For Time 21.15.9 HRPU DB Thruster Step Ups 24/20 (35/20x2) 100m DB Farmer Carry (10 curls @ 50m) |
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