WODs 241124 - 241130

11/24-11/30

Monday

Front Squat

5-3-3-2-1-1-3

Increase weight on each set, except the last set back off 10% of heaviest weight lifted

WOD

8 minute AMRAP/AMREP

3-6-9-12-15-18-21…

Russia KB Swings (55/35)

Burpees


Tuesday

For Time

Row 1000 Meters

Then,

4 Rounds

20 Toes To Bar

15 Power Cleans (135/95)

Then,

Row 1000 Meters


Wednesday

3 Rounds

25 Push-ups

12R/12L Single DB Bulgarian Split Squats (pick weight)

12 Strict Pull-ups

25  Medicine Ball Sit-ups (20/14)


Thursday

4 Rounds For Time

Air Bike 15/12 Calories

15 Russian KB Swings (55/35)

10 Box Jumps (24/20)

15 Ring Push-ups


Friday

Shoulder Press

7 x 3 reps

WOD

3 Rounds

20 Front Plank KB Cross Body Drag

10R/10L KB 1/4 Turkish Get-up

10R/10L KB Cross Body Chop

20 KB Dead Bug Bicycle


Saturday

4 Rounds For Time

Run 200 Meters

12 Hang Squat Cleans (135/95)

12 Toes To Bar

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