WOD NOVEMBER 30TH

STRENGTH: 5,5,3,3,1 BENCH PRESS

WOD:

15 MINUTE AMRAP:

10 FRONT RACK KB SPLIT SQUAT (5 ECH LEG) 53/35#

30 DBL UNDERS

10 KB SWINGS 53/35#

30 DBL UNDERS

CORE: 40 HALF MOONS

NOTES: FRONT RACK SPLIT SQUAT IS A SQUAT WITH ONE LEG IN FRONT OF THE OTHER IN A LUNGE POSITION WITH THE KB IN THE FRONT RACK POSITION. THE KB IS ON THE SAME SIDE AS THE LEG THAT IS BEHIND YOU.

WOD November 29th

Strength: Work up to a MAX Overhead Squat

WOD:

7 Rounds for Time of:

7 Deadlifts 205/135

7 Toes To Bar

7 Handstand Pushups

Core: 30 Plate Situps

WOD November 28th

 Strength: 5,5,5,3,3,3 Push Press

WOD:

AMRAP of 12 Minutes of:

10 Box Jump Burpees

20 Lunges with overhead plate

100 Meter KB Farmers Walk

Core: 30 Back Extensions

WOD NOVEMBER 26TH

STRENGTH: 5 MIN TO GET MAX WEIGHTED PULL UP

WOD:

3 ROUNDS FOR TIME:

5 SQUAT CLEANS 155/115#

3 WALL CLIMBS

10 BOX JUMPS 24/18″

3 WALL CLIMBS

CORE: 40 HOLLOW ROCKS

WOD November 25th

STRENGTH: 3×5 shoulder press

WOD: Black Friday Burn

25 pull-ups

suicide

50 air squats

suicide

25 kettlebell swings 70/53

suicide

50 toes to bar (ball)

suicide

25 push-ups (game)

suicide

50 lunging steps with 45 lb plate over head

suicide

25 thrusters with the bar

suicide

core: Tabata side planks

WOD November 22nd

Tomorrow 11/23 we will be doing a THANKSGIVING DAY WOD. Sign up and burn off some calories so WE can all gain them back Thurs!

Strength: Build up to Max Thruster

WOD:

3 Rounds for Time of:

60 Feet of Burpee Broad Jumps

15 Overhead Squats 95/65/45

15 Hand Release Pushups 

Core: 2×20 Half Moons

 

November 21st

STRENGTH: 3X8 STIFF LEGGED DEADLIFT

WOD:

ROW 350M

THEN 3 ROUNDS OF:

10 BENCH PRESS 155/95#

15 PULL UPS

END WITH 50 SIT UPS