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

November 20, 2019

WOD: 25 minute cap

5 pull up

10 push up

15 air squat

10 pull up

20 push up

30 air squat

15 pull up

30 push up

45 air squat

20 pull up

40 push up

60 air squat

25 pull up

50 push up

75 air squat

30 pull up

60push up

90 air squat

November 19, 2019