Day

November 27, 2019

SKILL: Core Complex x 10 WOD: AMRAP in 20 20/15 Cal Assault Bike 20 Push Press @ 95/65 15 Burpess 10 Ring Dips

STRENGTH: Snatch 5 x 1 @ 90% WOD: 5 Rounds 50 Double under’s 10 C2B Pull ups

STRENGTH: 10 min EMOM Power Clean + Hang Sq. Clean WOD: 3 min AMRAP 6 T2B 6 OH Squat @ 95/65 Rest 2 min Complete...

SKILL: Sled Push for Load WOD: Tabata Goblet Squats @ 24/16 kg Tabata OH Lunges @ 45/25 Tabata Wall Ball @ 20/14 *1 min Rest...

STRENGTH: Front Squat 5 x 2 @ 90% WOD: Partner AMRAP in 12 minutes P1 Rows 15 Calories P2 AMRAP D-Ball Cleans

STRENGTH: Bench Press 3 RM WOD: EMOM to the Death 2 Ball slams @ 20/15 2 Burpees* *add 1 burpee every minute

SKILL: HS Holds WOD: “Betty” 5 Rounds 12 Push Press @ 135/95 20 Box Jump @ 24/20

STRENGTH: Back Squat 6 x 3 WOD: 30 sec Interval Flow – 5x H2H Swings Mountain climbers Slingshots Sprawls KB Highpull Rest

STRENGTH: Press 5 x 2 WOD: 10 min AMRAP 25 Double under’s 50 ft OH KB Lunge @ 24/16 kg

SKILL: 500m Row for time WOD: 5 Rounds 10 Clusters @ 115/75 5 Bar MU