11/13 -11/19
Monday
Strength
20 minutes to establish a 1RM Power Clean
WOD
8 minute AMRAP
8 Hand Release Push-ups
12 Wall Balls (20/14)
Tuesday
5 Rounds For Time
12 DB Deadlifts*
9 DB Hang Squat Cleans*
21 Sit-ups
*Use the same pair of DBs for deadlifts and hang squat cleans
Wednesday
Strength
20 minutes to establish a 1RM Shoulder Press
WOD
3 Rounds:
1 minute: Air Bike, Max Calories
1 minute: Max Rep Box Jumps (24/20)
1 minute: Max Rep Ring Push-ups
Rest 1 minute
Thursday
5 Rounds For Time
10 Strict Handstand Push-ups
12 Alternating Arm Hang Kettlebell Snatches (55/35)
10 Strict Pull-ups
Friday
Strength
20 minutes to establish a 1RM or 3RM Back Squat
WOD
4 Rounds For Time
Row 250 Meters
15 Wall Balls (20/14)
60 second Front Plank(hands on floor, feet on medicine ball)
Saturday
‘Adrian’
7 Rounds For Time
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box
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