Nov 9/26.
Strength: Back Sq 2 reps > 6 sets > every 90 sec., WOD: 15 min AMRAP > BB@95/135. 12 Power Cl 30 DU’s 9 Front Sq 30 DU’s 6 S2OH
Nov 6/26.
Strength: Split Jerks 1 Power Cl + 2 Split Jerks 10 min EMOM. WOD: 15 min AMRAP > BB@85/115 6 Power Sn 9 Bar over burpees 12 Front Rack Lunges 6 OHS 18 BB hop overs 3 Wall Walks.
Nov 5/26.
Strength: CORE 12 min EMOM- 1: 12 T2B 2: 50 sec FK 3: 50 sec Plank. WOD: 20 min EMOM MIN 1: 8 DL (155/225) + 30 DU’s MIN 2: 10 Burpee BJ MIN 3: MAX Cal Bike or Row. MIN 4: REST.
Nov 4/26.
Strength: C&J 10 min EMOM 1 Power C&J + 1 Hang Sq C&J. WOD: 4 Rounds 10/12 Cal Bike or Row ( alternate ) 20 MBC 15 HR Pushups 10 SDHP (55/75)
Nov 3/26.
Strength: OHS 2 reps > 6 sets > every 90 sec. Partner WOD: 18 min AMRAP -“YG,IG” 4 HSPU 8 Wall Balls (14/20) 12 KBS (35/50)