WODs 251116 - 251123

11/16-11/23

Monday

Strength

Front Squat

5 x 5 reps

Increase weight on each set

WOD

3 Rounds For Time

Bike 500 Meters

10- 1 Push-up Renegade Rows (pick weight)

15 Wall Balls (20/14)


Tuesday

3 Rounds For Time

100 Ft Front Rack Kettlebell Walking Lunge(55/35) switch hands at 50 ft

12 Chest To Bar Pull-ups

12 Toes To Bar


Wednesday

Strength

Shoulder Press

5-5-5-5-5

Push Press

3-3-3-3-3

WOD

5 Rounds 45 seconds work/15:seconds rest

Front Plank

Side Plank

KB Dead Bug Bicycle

Side Plank


Thursday

3 Rounds For Time 

20 Alternating KB Swing Snatch

15 KB Diamond Push-up

10R/10L 1/4 KB Turkish Get-up

10R/10L KB Front Rack Reverse Lunge

Rest 2 minutes between rounds


Friday

For Time

4 Rounds For Time

30 Air Squats

15 DB Hang Clean & Jerk (pick weight)

10 Strict Pull-ups


Saturday

4 Rounds For Time

Row 500 Meters

10 2-Push-up Burpee Box Jumps (24/20)

15 Knees To Elbows

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