Category: WOD
November 20
A.1 BS 7,5,3,1 A.2 Weighted Plank Hold 4 x 30 secs *heavy A.3 DB Hammer Curls 4 x 10 reps 2 rds 600m run 35 Wall Balls (20/14) 20 Pullups 1Team Training A. Split jerk 1 rep on the min for 15 mins @ 50-80% of 1 rm B. Power Clean 3 tng reps every …
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November 19
A.1 Close Bench Press 4,3,2,4 A.2 Seated Banded PVC Rows 4 x 15 reps Alternating Tabata 6 rds (20 secs on/10 rest) Rope Slams Pushups 1-arm Farmers Hold (70/53) Hollow rock hold 1- arm Farmers Hold *Opposite arm *Dont worry about your score today! Endurance Thursday 10 rds of: 1 min Row rest 30 …
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November 18
A. PS x 1/OHS x 1 on the min for 12 mins *start @ 50% and build + 13 min amrap 750m row then amrap the remaining time 6 OHS (95/68) 8 T2B 24 DU 1Team Training 4 sets of: Every 2 mins alternating Between both movements Hspu x 10-15 *Kipping and opens Standards …
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November 17
15 EMOM Min 1- 3-7 Strict Pullups Min 2- Bentover Rows x 8 reps Min 3- Banded Pull Aparts x 12 reps Teams of 3 18 min amrap 15 KB Swings (70/53) 15/10 Cals on AB or 20/15 Cals on AD *Alternating Full rds 1Team Training A. Push Press 5 tng rep on the …
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November 16
A. C+J 6 x 2 singles *1 set every 2 mins *start from 60% of 1 rm and building + 5 rds 9 Front squats (135/95) 9 Shoulder to OH 9 No Pushup Burpee Box jumps (24/20) 1Team Training A. Snatch x 1/OHS x 2 every 90 secs x 7 sets *start @ 60% …
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November 14
Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps Scale the weight as needed!
