WODs 231119 - 231125

WODs 11/19-11/25

Monday:

Strength:

15 minutes to work up to a heavy set of the following complex:

5 Dead-lifts

4 Hang Power Cleans

3 Front Squats

2 Shoulders To Overhead

Unbroken, the barbell never leaves the hands until all lifts and reps are completed

WOD:

4 Rounds For Time

Air Bike, 25 Calories

15 Kettlebell Swings(70/55)

7 Bar Muscle-ups (scale: Chest To Bar Pull-ups)

Tuesday:

Three Rounds For Time:

Row 500 Meters

75 Double unders

50 Sit-ups

25 Ring Dips

Wednesday:

Strength:

Overhead Squat

3 x 5 reps

increase weight on each set

WOD:

12 Minute AMRAP

10 Burpee Box Jumps (24/20)

15 Kettlebell Swings (55/35)

20 Air Squats

Thursday:

Only one class today. 7:30a

4 Rounds For Time

3 x 1 Shoulder Press- 2 Push Press-3 Push Jerks (115/75)

Row 250 Meters

Friday:

Three Rounds For Time:

Handstand Walk, 50 Feet

10 Hang Squat Cleans (135/95)

5 Bar Muscle-ups

Saturday:

7 Rounds For Time

5 Power Snatches (115/85)

1 Round of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats