11/21 - 11/27
Monday
5 Rounds For Time
Row 15/12 Calories
9 Hang Power Cleans (135/95)
8 Lateral Burpees Over Barbell
7 Ring Muscle-ups
Tuesday
Every 90 Seconds For 12 minutes (8 sets)
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @ 70%
WOD
7 minute ascending AMRAP/REP
3-6-9-12-15-18-21-24-27-30
Kettlebell Swing (55/35)
Push-ups
Wednesday
Back Squat
5 x 3 reps @ 85%
WOD
3 Rounds For Time
50 Double-unders
25 Toes To Bar
50 Foot Overhead Walking Lunge (55lb plate/35lb plate)
Thursday(Thanksgiving Day)
Only 1 class time at 8:30a
3 Rounds For Time
Air Bike 25/20 Calories
12 Dead-Lifts (225/155)
12 Box Jumps (24/20)
6 Bar Muscle-up (scale: 9 Chest To Bar Pull-ups)
Friday
18 minute AMRAP
Row 300 Meters
9 Man Makers (pick load. make it challenging)
Saturday
5 Rounds For Time
7 Strict Handstand Push-ups
8 Power Cleans (155/105)
15 Wall Balls (20/14)
Run 200 Meters
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