W.O.D.

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

Monday 11/11

Partner WOD:
5 Rounds:
Min 1: Wall Balls (20/14)
Min 2: Toes to Bar
Min 3: Box Jumps (24/20)
Min 4: Push Press (95/65)
Min 5: Calorie Row
Min 6: Rest 1 Minute

*Each partner works for 30 sec. While Partner A works, Partner B rests.

Saturday 11/9

Partner WOD:
For Time:
200 Hang Cleans (115/85)
160 Power Cleans (115/85)
80 Squat Cleans (115/85)

**Partners must split reps evenly, but can break up reps how ever you like. Only one partner works at a time**

Wednesday 11/6

Strength:
Bench Press
D/bell Curls

WOD:
300 m KB Carry
30 KB Swings
300 m KB Carry
30 Goblet Squats
300 m KB Carry
30 Single Arm
300 m KB Carry
30 Single Arm Overhead Squats

Tuesday 11/5

Strength:
5 Rounds
Strict Press
Front Squats

7 Minute AMRAP
5 SDHP
6 Push Press
7 Toes to Bar
8 Double Unders
~rest 2 minutes~
Repeat

Monday 11/4

Strength:
Overhead Squats (3 x 5 building up in weight)

WOD:
12 Min AMRAP:
12 Overhead Barbell Lunges
10 Burpees over Barbell