Nov 14, 2019

11-15-19
Friday
Challenge: On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*
*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

WOD
"Power Bar"
AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

Nov 13, 2019

11-14-19
Thursday
Challenge: 4x8 Deadlift all at same weight. Do a fifth set AMRAP at same weight.

WOD
25-20-15-10-5
Double Unders
Deadlifts (135/95)

Nov 12, 2019

11-13-19
Wednesday
Challenge: On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

WOD
"Step Aerobics"
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24"/20" with 50/35 DB)
10 Squat Cleans (135/95)

Nov 11, 2019

11-12-19
Tuesday
Challenge: Post WOD
2 sets:
Max Superman Hold
Max Seated L-Hold

WOD
"Piggy Back"
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).
Monday
Challenge: Practice gymnastics skills for 15 min.

WOD
For Time
50 Double Kettlebell Thrusters (53/35)
50 Box Jumps
50 Chest to Bar Pull-ups
50 Pushups