W.O.D.

Tuesday 11/26

STRENGTH:
Back squat progression 
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-Failure

AMRAP 13 Minutes
4 Devil Presses (35/25)
8 Dumbell front squats (35/25)
16 Double Unders

Monday 11/25

Strength:
Double Unders
6 x 30 Seconds
*Rest for 30 seconds between sets*

5 Rounds for Time
~ 3 Handstand Push Ups
~ 6 Deadlifts (225/155)
~ 9 Box Jumps (24/20)

Saturday 11/23

Partner WOD:
*32 Minutes of (Max Reps in a Minute):
Single Arm Snatches (53/35)
Front Squats (95/65)
SDHP (95/65)
Run 150 m
*Partner A does max reps for 1 Minute while Partner B rests for the minute, then switch and rotate from movement to movement. Only Run 150 once for time

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)