Nov 2nd WOD
40min Time Cap
Conditioning:
Pull ups
4-5-6-7-8
Wall Balls
12, 15, 18, 21, 24
Rest 3 Minutes
9 Minute AMRAP
200 Meter Run
6 Burpees
3 Squat Snatch (95/65)
Rest 3 Minutes
4 Rounds For Time
60 Double Unders
15 KBS 53/35
15 V Ups
40min Time Cap
Conditioning:
Pull ups
4-5-6-7-8
Wall Balls
12, 15, 18, 21, 24
Rest 3 Minutes
9 Minute AMRAP
200 Meter Run
6 Burpees
3 Squat Snatch (95/65)
Rest 3 Minutes
4 Rounds For Time
60 Double Unders
15 KBS 53/35
15 V Ups
Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min
Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds
Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)