Nov 19/25.
Strength: C&J 6 sets > 90 sec. 1 Power Cl + 1 Hang Power Cl + 1 Fr Sq + 1 Jerk. WOD: 3 Rounds 15/20 Cal Row 25 WB 12/15 Cal Bike 15 Burpee BJ
Nov 18/25.
Strength: BackSq 2 Reps > 10 min EMOM > building in weight. Partner WOD: 4 Rounds EACH - YG,IG 12 Pull-ups 10 Thrusters (65/95) 12 Bar over Burpees.
Nov 17/25.
Strength: DL 5-5-5-5-5. WOD: 16 min AMRAP 75 DU’s 10 C&J (85/115) 400m Run
Nov 14/25.
Strength: Front Sq 2 reps > 10 min EMOM. WOD: 18 min AMRAP 200m Run 2 Rope Climbs 200m Run 4 Wall Walks 200m Run 6 Power Sn (95/135).
Nov 13/25.
Strength: 12 min EMOM Min 1: 7-10 strict pull-ups Min 2: 10 strict press Min 3: 50 sec Plank WOD: 20 min AMRAP 40 DU’s to start each Round: 9-12-15-18-21…. MB Sit-ups S2OH (65/95) Front Sq KBS.