11/9/21

WOD

Clean and Jerk 3 x 3

For time:
50 medicine-ball cleans, 20/14-lb.
25 push jerks, 155/105-lb.
50 medicine-ball cleans, 20/14-lb.

11/8/21

WOD

21-18-15-12-9-6-3 reps for time of:
Kettlebell Swing 70/53-lbs.
Toes-to-bar
Pistols

11/7/21

WOD

Rest Day

11/6/21

WOD

"Hamilton" with a partner
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

*Share row and reps as desired.
*1000m Run must be in 200m relays.

11/5/21

WOD

Thruster 3 x 3

Front Squat 3 x 3

Accessory:
3 sets for Quality and Load of:
DB Floor Press x 10 reps
Double KB Front Squats, 10 reps

11/4/21

WOD

AMRAP 10 minutes of:
30 Double-unders
10 Push-ups
10 Push Press 95/65-lbs.

Rest 5 minutes

AMRAP 10 minutes of:
30 Double-unders
10 Pull-ups
10 Power Clean 95/65-lbs.

11/3/21

WOD

4 rounds for time of:
15 Ring dips
30 Ab-mat sit-ups
Run 400 meters

11/2/21

WOD

Sumo Deadlift 5-5-5-3-3-3 reps

14 Minute AMRAP of:
7 Handstand Push-ups
7 Burpee Box Jumps 24"/20"
7 Toes-to-Bar

11/1/21

WOD

3 rounds for Max reps of:
1 minute Calorie Row
Rest 1 minute
1 minute of Chest-to-bar pull-ups
Rest 1 minute
1 minute of Calorie Bike
Rest 1 minute
1 minute of Power cleans, 135/95-lbs.
Rest 1 minute

10/31/21

WOD

Rest Day