W.O.D.

Thursday 11/21

Strength:
Clean & Jerk

7 Rounds
7 Deadlift (135/95)
7 Push Jerk (135/95)
7 Wall Balls (20/14)

Wednesday 11/20

Strength:
8 Minute EMOM:
Floor Press
Air Squats

Partner WOD ~ 21 Minute AMRAP:
400 Run (Together)
42 Push-Ups
42 Box Jumps (24/20)
30 Med Ball Sit-Ups (20/14)
18 Pull-Ups

Tuesday 11/19

Strength:
Bear Complex

13 Minute AMRAP:
Ascending Ladder by 1’s
Squat Cleans (95/65)
HSPUs
**10 Double Unders after each set**

Monday 11/18

Strength:
Power Snatch (work on form before building up in weight)

14 Minute AMRAP:
7 Hang Snatches (95/65)
10 Back Squats (95/65)
24 Russian Twists (20/14)

Saturday 11/16

Partner WOD:
20 Min AMRAP:
Partner A:
5 Deadlift (105/75)
5 Hang Cleans (105/75)
5 Back Squats (105/75)

Partner B:
Hangs from Bar while Partner A works.
* Every time Partner B comes off bar, Partner A must stop working and both Partners must complete a 5 Burpee penalty.

Friday 11/15

Partner WOD:

8 Min AMRAP:
Ascending Ladder by 1
Thrusters (95/65)

Rest 2 Minutes

8 Min AMRAP:
Ascending Ladder by 1
Wall Balls (20/14)

Thursday 11/14

Strength:
6 x 5
Bench Press with 10 sit ups between each set

Partner WOD:
14 Min AMRAP
6 Wall Walks
12 Pull Ups
24 Double Unders each (together)

*Partners split wall walks and pull ups evenly*

Wednesday 11/13

Strength:
8 Min EMOM:
Hang Snatch
Run 100 m

Partner WOD:
22 Down to 2 (by 2’s)
Back Rack Lunges (95/65)
Burpees
*Split reps evenly

Tuesday 11/12

Strength:
Back Squat 5×5

Partner WOD:
18 min AMRAP
Run 150 m together
30 Back Squats (115/85)
Run 150 m together
30 Barbell Pushups
Run 150 m together
30 Med Ball Sit ups