WODs 251130 - 251206

11/30-12/6

Monday

6 Rounds For Time
4 Chest To Bar Pull-ups 
8 Burpee Box Jump Overs (24/20)
12 DB Front Rack Lunges (pick weight)


Tuesday

Air Bike 1000 Meters

Then,

100 American Kettlebell Swings* (55/65)

*After every 20 swings do 50 jump rope singles

Then,

Air Bike 1000 Meters


Wednesday

Every 1:30 For 9 minutes

2 Power Cleans + 2 Hang Power Cleans + 1 Jerk @ 70% of 1RM

Every 2 minutes for 8 minutes

10 Front Squats (95/65)

10 Burpees

Max Rep Ring Dips


Thursday

4 Rounds For Time

Row 25 Calories

20 Push Balls (20/14)

15 Med Ball Sit-ups (20/14)


Friday

Bench Press

5 x 5 reps @ 80% of 1 RM

WOD

3 Rounds For Time

3 Wall Walks

15 V-ups

45 Jump Rope Singles


Saturday

5 Rounds For Time 

Row 15 Calories

10 KB Squat Clean Thrusters

20 Russian KB Swings

10 KB Crush Push-ups

Men 70lbs/women 55lbs

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