November 29, 2019

SWOD:
EMOM x10 3 power snatches (work weight up) 

WOD:

10 cal row

10 stoh 115/75

10 pull ups

10 hspu

5 rds

1 min break between rds

November 27, 2019

SWOD:

Front squats

2x5, 2x3, 2x2 use weights by feel (should Increase weight as u lower reps)

WOD:

21-15-9

Cal skier

Hang power clean 135/95

Accessory:

100 sit ups

November 26, 2019

SWOD:

5x3 strict presses work weight up

WOD:

50 dubs

10 hang snatches 75/55

10 thrusters

3 rds

Into:

50 dubs

10 hang cleans 75/55

10 SDHP

3 rds

November 25, 2019

SWOD:
back squat 

10 min to build a heavy double

20 UB reps

WOD:

15 min amrap

21 wall balls

15 cal row

9 deadlifts 225/155

November 22, 2019

WOD#1:

5 bench press 135/95

2 rope climbs

200 mts run 5 rds

1 min break between rds

Rest as needed

WOD#2:

9 min amrap

16 wall balls 20/14

14 kB swings 55/35

12 kB snatches 55/35

November 21, 2019

SWOD:

Every 90 sec for 12 rds

30 dubs/30 singles

1 snatch (power or squat)

Increase weight

WOD:

Teams of 2

400 run

20 cal bike/20 cal row

20 cal skier/ hold bar

40 deadlift 185/125

2 rds