WODs 211128 - 211204

11/28-12/4

Monday

Every 90 Seconds For 12 minutes (8 sets)

1 Squat Clean + 1 Hang Squat Clean + 2 Jerks@ 70%

WOD

21-15-9 Rep Rounds For Time

Air Bike, calories

Box Jumps (24/20)

Pull-ups

Tuesday

21-15-9 Rep Rounds For Time

Dead-lift (225/155)

Ring Dips

Wednesday 

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Thursday

For Time:

50-40-30-20-10

Double-unders

25-20-15-10-5

Medicine Ball Clean-Wall Balls (20/14)

Friday

3 Rounds For Time

Row 500 Meters

15 DB Hang Power Cleans (pick weight)

15 Ring Dips

Saturday

‘Holbrook’

Ten rounds, each for time of:
5 Thrusters (115/75)
10 Pull-ups
100 meter Sprint
Rest 1 minute