Tuesday Wod 11.27.18

20 Minutes EMOM Minutes 1-10 Muscle Snatch x 1 Minutes 11-20 Power Snatch x 1 Goal is To Start Light and Build Every Set Then 7 Minutes AMRAP Burpee (To Target) Optional Work 5 Tough Sets Snatch Pull x 2

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Monday Wod 11.26.18

5 Tough Sets Strict Press x 3 5 Tough Sets Weighted Strict Pull-up x 2 Optional Work 3 Tough Sets Dumbell Reverse Fly x 15 3 Tough Sets Single Arm Bent Over Row x 10 (Unilateral Work, No Arm/Leg Support)

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Saturday WOD 11.24.18

“Lynne” 5 Rounds Each For Max Reps Bench Press @Bodyweight Pull-up There is no time component to this. Rest Periods can be taken between sets and rounds.

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Friday WOD 11.23.18

5 Tough Sets Front Squat x3@24X1 Then 5 Rounds For Time 15 Hang Squat Cleans 135/95# 20 Seconds L-Sit Optional Work 20 Minutes Easy Recovery Row

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Wednesday Wod 11.21.18

Level 1 “12 Days of Thankfulness” 1 200 Meter Run 2 Wall Climbs 3 Dumbbell Thrusters 30/20# 4 Burpees (To Target) 5 DB Push Press 30/20# 6 Pull-ups 7 Kettlebell Swings 53/35# 8 1-Arm DB OR Kb Snatch 55/30# (4/arm) 9 Toes To Bar 10 DB Walking Lunge 11 Pushups 12 DB Manmakers 30/20# Level […]

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Tuesday Wod 11.20.18

10 Minutes EMOM Banded Speed Deadlift x 2 Use Approximately 50% of 1RM Deadlift Over 225# – Thick Green Bank Under 225# – Thin Green Band Then 5 Tough Sets Jerk x 2 Optional Work 3 Tough Sets Good Morning x 12 3 Tough Sets Barbell Z-Press x 8

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Monday Wod 11.19.18

12 Minutes EMOM Power Clean x 1 Start Roughly 50% of 1RM and Build Then Level 1 10 Minutes AMRAP 10 Pull-ups 10 Front Rack Reverse Alternating Lunges 95/65# Level 2 10 Minutes AMRAP 3 Muscle-Ups 10 Front Rack Reverse Alternating Lunges 115/75# Level 2+ – 5 Muscle-ups, 135/95# Optional Work 5 Sets Clean High […]

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