Nov 12/25.
Strength: Power Snatch 10 min EMOM: >>> 3 Position - high hang, just below the knee and from the floor. WOD: 6 Rounds 200m Run - 250m Row- 12/15 Cal Bike 10 Single Arm Devil Press (35/50) 10 T2B *** alternate Run, Row and Bike ***
Nov. 10/25
Strength: Clean Complex 1 Sq Cl + 1 Power Cl + 1 Hang Sq Cl 6 sets - 90 sec. WOD: FT 40 BJ Overs 40 KB Goblet Sq 40 HR Pushups 30 BJ Overs 30 KB Goblet Sq 30 Ring Dips 20 BJ Overs 20 KB Goblet Sq 20 HSPU.
Nov 7/25.
Strength: Bench Press 5-5-5-5-5. WOD: 3 Rounds 5 Sq Sn (95/135) 30 Sit-ups 10 DL 400m Run.
Nov 6/25.
Strength: Core 12 min EMOM 1- 50 sec FK 2- 40 Twists 3- 30 Hollow Rocks 4- 15/15 V-ups. WOD: 14 min AMRAP 10 Thrusters (85/115) 10 DB Sn (50/70) 10 C2B 10 Cal Bike/Row (alternating)
Nov 5/25.
Strength: Snatch Complex 3 Sn Grip DL + 2 Hang Sq Sn + 1 OHS 6 sets - 90 sec. WOD: 15 min AMRAP 12 Burpee BJ 4 Wall Walks 12 Hang Power Cl (95/135) 4 Strict pull-ups.