Wednesday 11/11

STRENGTH:
Bench Press

WOD:
12 Minute Ascending Ladder: (By 2’s)
Weighted Step Ups
*15 Double Unders after each round

Tuesday 11/10

WOD:
*2 Rounds of:
10 KB Swings
10 Goblet Squats
10 Sit-Ups
10 Push-Ups
10 Pull-Ups
10 Lunges
10 Box Jumps
10 Push Press
* Run 100 m after each “Movement”

Monday 11/9

Strength:
Deadlift

WOD:
4 Rounds for Time
12 Deadlifts
12 Ring Dips/ Box Dips
12 Wall Balls
4 Wall Walks

Saturday 11/7

*Partner WOD:
30 Minute AMRAP:
12 Power Cleans
12 Front Squats
24 Barbell Push-ups
* Run 400 m after every 4th round (together)
Split reps evenly !!!!

Thursday 11/5

Strength:
Back Squat

WOD:
13*11*9*7*5*3*1*
Thrusters
Knees to Elbow
*12 Double Unders after each round

Wednesday 11/4

Strength:
Bench Press
Bent Over Rows

WOD:
15 Min AMRAP:
5 Hang Snatches
9 Wall Balls
100 m Run

Tuesday 11/3

Strength:
Team Row

WOD:
2 Rounds for Time:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 KB Swings
10 Burpees

Monday 11/2

EMOM:
Double Unders
KB Swings

WOD:
10 down to 1
Devil Twists
*10 Push-Ups after each round