Training November 27th – December 3rd

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SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

“The Mooch”

AMRAP 9

3 Back Squats @ 225/155#

6 Pullups

9 Pushups

*Rx+: Don’t use a rack.

-Immediately after conclusion of AMRAP-

5 x 50m Hill Sprints

TUESDAY

15 minutes to find a 1RM in the complex:

1 Snatch + 2 Overhead Squats

-then-

15 minutes to find a 3RM snatch balance

WEDNESDAY

EMOM 28 min

1st min – 40s ME Handstand walk

2nd min – 2 Legless Rope Climbs

3rd min – 40s of Forward Rolls

4th min – Accrue 20s of L-sit

*Not a scored workout. Use today to refine technique and try new things.

THURSDAY

Find a max in the complex Clean + Power Clean

-then-

10-15-20-25-30

Hip Extensions

Situps

Russian Twists @ 70/53# KB

*18 min cutoff

FRIDAY

“Nate”

AMRAP 20:

2 Muscle Ups

4 Handstand Pushups

8 Kettlebell Swings @ 2/1.5 pd

SATURDAY

Partner Kelly

In teams of two:

5 Rounds

400 m run

30 Alternating box jumps @ 24/20”

30 Partner Wall ball shots @ 20/14 lb

*Both partners run the 400 m together each time.