Monday, November 30
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: Complete as many rounds as possible in 4 mins of:
- 4 Thrusters, 115/75 lbs
- 4 Kettlebell Swings, 53/35 lbs
- Rest 1 min
Complete as many rounds as possible in 3 mins of:
- 3 Thrusters, 115/75 lbs
- 3 Kettlebell Swings, 53/35 lbs
- Rest 1 min
Complete as many rounds as possible in 2 mins of:
- 2 Thrusters, 115/75 lbs
- 2 Kettlebell Swings, 53/35 lbs
- Rest 1 min
Complete as many rounds as possible in 1 mins of:
- 1 Thrusters, 115/75 lbs
- 1 Kettlebell Swings, 53/35 lbs
- Rest 1 min
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Monday, November 23
SWOD:
WOD: Annie
50-40-30-20-10 reps, for time of:
- Double Under
- AbMat Sit-up
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Wednesday, November 18
WOD: 5 rounds for time of:
- 7 Bear Complexes, pick load
- Run, 200 m
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Monday, November 9
SWOD:
- Pause Clean 3x5 at 65% 1RM
Rest as needed between sets.
WOD: For 3 cycles:
AMRAP in 3 mins of:
- 3 Power Cleans, 135/95 lbs
- 6 Push-ups
- 9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
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Wednesday, November 4
WOD:
A single max effort Box Jump for total height.
A single set of Pull-ups for max reps.
AMReps 1 min:
As many reps as possible in 1 min of:
Push-up
For time:
- Run, 400 m
- 30 Clean & Jerks, 95/65 lbs
- Run, 400 m
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Tuesday, November 3
SWOD:
WOD: Annie
50-40-30-20-10 reps, for time of:
- Double Under
- AbMat Sit-up
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Monday, November 2
SWOD:
Record your best Snatch 1 Rep Max lift.
WOD: 12-9-6-3 reps, for time of:
- Ground To Overhead, pick load
- Burpee
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