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WEEK of WOD's 11.26.18 - 12.1.18

MONDAY, NOVEMBER 26th

A.

In 12 minutes, complete 3 sets (not for time)...

Wall Squats x 5 @ 4321

Good Mornings x 10 (build wt each set)

Turkish Get Ups x 3 each arm (build wt each set)

B. RETEST 8.6.18

For time:

80 Double-Unders (160 SU)

40 Russian Kettlebell Swings (32/24 kg)

20 Ring Dips

10 Bar Muscle-Ups

800 Meter Run

10 Bar Muscle-Ups

20 Ring Dips

40 Russian Kettlebell Swings

80 Double-Unders

Scale to: 40 DU/80 SU, 25 KBS, 15 Bar Dips, 5 Bar Mup/ 10 Strict Pull-ups or Ring Rows

TIME CAP 22min

TUESDAY, NOVEMBER 27th

A.

In 15 minutes, complete five sets of 3 Shoulder Press

* stay at same weight, approx 70-85%

Complete Slow 7 V-ups between each set as active rest

B.

4 Rounds for Time:

500/400m Row

20 GHD Sit-ups

20 Toes to Bar

Scale to: 300m Row, 20 DB Weighted Ab mat Sit-ups, 20 Lying Toe to Bar

WEDNESDAY, NOVEMBER 28th

A. RETEST 8.9.18

For time:

40/30 Calories of Assault Bike

25 Unbroken Wall Balls (30/20lbs)

15 D- Ball over Shoulder (150/100lbs)

B.

Three sets of:

Reverse Sled Drag Down N Back

Mixed Carry Kneeling to Standing x 16-20 reps, switch lead legs 1/2 way (44/26lbs)

Ring Push-ups x 8-10 reps

Supernova Ball Low Back/ Ant Hip Flexor

THURSDAY, NOVEMBER 29th

A. RETEST 8.2.18

Three rounds for time of:

500 Meter Run

10 Strict Handstand Push-Ups

15 Thrusters (95/65 lbs)

Scale to: 300m/ 7 Strict or Pike/ 10 Th

B.

For 15 minutes, complete AMRAP at a steady 70% effort pace...

Assault Bike 15 Cals

Farmers Carry 100 ft AHAP

Plank Walk (Sliders) 50 100 ft

FRIDAY, NOVEMBER 30th

A.

In 15 minutes, complete four sets of 3 reps...

Back Squat 4x3 @3331

* Start at 50% 1RM and build each set

*Complete 20-30Sec Wall Facing Hollow Body Handstand Hold

B.

Every 3 minutes, for 15 minutes (5 sets) of:

12 Burpee Box DB Step-Overs (24″/20″)

50-Foot Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

SATURDAY, DECEMBER 1st

A.

4 Rounds for Time:

100 Single Unders

3 Rope Climbs

15 Supinated Grip Deadlift 225/155

21 Flash Push Ups