WOD

November 06 - 12

Monday

November 6, 2017

Every 4 Minutes Until Failure

0:00-4:00
20/14 Cal Row
15 Deadlifts (225/155)
20 Wall Ball (20/14)

4:00-8:00
20/14 Cal Row
15 Deadlifts (225/155)
30 Wall Ball (20/14)

8:00-12:00
20/14 Cal Row
15 Deadlifts (225/155)
40 Wall Ball (20/14)

12:00-16:00
20/14 Cal Row
15 Deadlifts (225/155)
50 Wall Ball (20/14)

16:00-20:00
20/14 Cal Row
15 Deadlifts (225/155)
60 Wall Ball (20/14)

Tuesday

November 7, 2017

Split Jerk
5 Sets of 3 Reps, Climbing
15-Minutes

EMOMx12
Minute 1: 15 Double Kettle Bell Clean (53×2/35×2)
Minute 2: 15 Box Jump (24/20)
Minute 3: 10 Hand Stand Push Up

Wednesday

November 8, 2017

For Time:
10 Front Squat (135/95)
8 Front Squat (155/105)
6 Front Squat (185/125)
4 Front Squat (205/135)
2 Front Squat (225/155)
10 Pull Ups After Each Set of Front Squat

Thursday

November 9, 2017

Sumo Deadlift
5 Sets Of 3 Reps, Climbing
15-Minutes

E2MOMx6
Minute 1-2: (500m/400m) Row
Minute 3-4: 21 Ring Dip + 12 Kettlebell Swings (70/53)

Friday

November 10, 2017

For Time:
75 Double Unders
50 Burpee
25 Hang Power Snatch
50 Burpee
75 Double Unders
Rx: (135/95)
Rx+: (155/105)

Saturday

November 11, 2017

Barbara
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 Minutes Between Each Round
45-Minute Cap

Sunday

November 12, 2017

Bulgarian Split Squat
3×10 Reps Each Leg
Use The Same Load Across All Sets

3 Rounds For Time
400m Run
20 Overhead Walking Lunge With Plate (45/25)
12 Toes To Bar









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