WODs 251123 - 251129

11/23-11/29

Monday

2 Rounds for time of:
30 Med Ball Cleans (20/14)
15 Dumbbell Push Press (pick weight)
15 Feet elevated Ring Rows

Rest 5 min, then...

2 Rounds for time of:
30 Wall Ball Shots, 20/14
15 Burpees
15 Pull-ups (scaled: use a band)


Tuesday

3 Rounds

12 Incline DB Bench Press (as heavy as possible)

24 Alternating Goblet Reverse Lunges (pick weight))

12 Chin-ups

12 Jack Knife Sit-ups

12 Hip Extension 

24 DB Cross Body Hammer Curls (12 each arm)(pick weight)

12 Triceps Push Down (55-75/30-50)


Wednesday

20 minute ascending AMRAP/Rep

3-6-9-12-15-18-21…

Thrusters (75/55)

Pull-ups

Box Jumps(24/20)


Thursday

For Time 

15-12-9-6

Bench Press (155/105)

15-12–9-6

Power Clean (135/95)

30 Double-unders or 60 singles


Friday

3 Rounds For Time

Row 500 meters

30 Russian KB Swings (55/35)

20 Ring Push-ups

15 Medicine Ball Sit-ups (20/14)


Saturday

20 minute AMRAP

10 Push Presses (95/65)

10 Box Step-ups (20/20)

10 Pull-ups

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