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)

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)

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)

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

11-8-19

20.5
For Time, partitioned in any way
40 MUs
80 Cal Row
120 WB shots

20 minute cap

11-7-19
Thursday
Challenge: 3 sets:
5 Wall Walks
4 Turkish Get-ups

WOD
14 min AMRAP
8 Thrusters (135/95)
10 Pull-ups
8 Burpees Over Bar

Wednesday
Challenge:
A) 4 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Press
😎 4 Sets:
7 Tempo Weighted Hip Extensions

WOD
"My Fitness Pals"
On the Minute x 20 (5 Rounds):
Minute 1 - 50 Double-Unders
Minute 2 - 25 AbMat Sit-Ups
Minute 3 - Max Calorie Assault Bike
Minute 4 - Rest

11-5-19
Tuesday
Challenge: Overhead Squats
On the Minute x 10:
Minutes 1-5 - 1 Pausing OHS + 1 OHS
Minutes 6-10 - 1 OHS

WOD
"High Noon"
5 Rounds, resting 1:00 between:
15/12 Calorie Row
9 Overhead Squats (95/65)
3 Bar Muscle-Ups

11-4-19
Monday
Challenge: Snatch 5x3 all sets at same weight.

WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Snatch(50/35)
1-2-3-4-5-6-7-8-9-10
Burpee over Dumbbell

"Tippy Toes"
For Time:
200 Meter Run
21 CTB Pull-Ups
21 Burpees
200 Meter Run
21 Calorie Row
200 Meter Run
15 CTB Pull-Ups
15 Burpees
200 Meter Run
15 Calorie Row
200 Meter Run
9 CTB Pull-Ups
9 Burpees
200 Meter Run
9 Calorie Row