Tuesday, November 25

Strength:

• Record your best Overhead Squat 1 Rep Max lift.

For time:

• 15 Snatches, 95/65 lbs
• Run, 800 m
• 20 Power Clean & Jerks, 95/65 lbs
• Run, 400 m
• 25 Deadlifts, 95/65 lbs
• Run, 200 m

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"Fight Gone Bad" 3 rounds, 1 min per station, of:

• Wall Ball, 20/14 lbs, 10 ft
• Sumo Deadlift High Pull, 75/55 lbs
• Box Jump, 20 in
• Push Press, 75/55 lbs
• Row (calories)
• Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Friday, November 21

"Karen" For time:

• 150 Wall Balls, 20/14 lbs

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Thursday, November 20

Strength:

• Push Press 5-4-3-2-1

Use the heaviest weight you can for each set. Rest as needed between sets. a.

• Tabata Hang Power Clean, 115 lbs
• Tabata Push Press, 115 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals. b.

• Inverse Tabata

• Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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Wednesday, November 19

"Cindy" Complete as many rounds as possible in 20 mins of:

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

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Tuesday, November 18

Strength:

• Record your best Front Squat 1 Rep Max lift.

Complete as many rounds as possible in 12 mins of:

• 15 Deadlifts, 155/105 lbs
• 15 Push Up (Deficit)s, hands on 25 pound plates
• 15 Box Jumps, 24/20 in

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Monday, November 17

"Randy"  For time:

• 75 Power Snatches, 75/55 lbs

Strength:

• Front Squat 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

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Friday, November 14

As many reps in 1 min as you can of:

• Row (calories)

As many reps as possible in 1 min of:

• Burpee

For 2 cycles: AMRAP in 2 mins of:

• 5 Push-up (hand release)s
• 10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
• 20 Jump Rope (Singles)s

Rest 2 mins between each cycle. For each cycle restart the AMRAP.

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Thursday, November 13

Strength:

• Record your best Snatch 1 Rep Max lift.

12-9-6-3 reps, for time of:

• Power Snatch, 95/65 lbs
• Burpee

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Wednesday, November 12

Skill:

• Snatch Balance 3x3

Use the same weight for each set. Rest as needed between sets. Strength:

• Snatch 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of:

• 9 Pull-ups
• 7 Hang Cleans, 115/75 lbs
• 5 Front Rack Lunges, 115/75 lbs

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