Monday 12 November

Rope Climb

WOD:

Strength:

3×5 Drop Snatch, rest 2 min, go heavier than 6-Nov

Conditioning:

Complete as many rounds as possible in 12 minutes of:
20 Kettlebell swings, 2.0/1.5
20 Box jumps, 24 /20
Ring dips 20 reps male/ 10 reps female

If you did Murph yesterday, use a lacrosse ball, foam roller, and go home.

SCALES:

Gold

Strength:

3×5 Drop Snatch, rest 2 min, go heavier than 6-Nov

Conditioning:

Complete as many rounds as possible in 12 minutes of:
20 Kettlebell swings, 2.0/1.5
20 Box jumps, 24 /18
Bar dips 20 reps male/ 10 reps female

If you did Murph yesterday, use a lacrosse ball, foam roller, and go home.

Silver

Strength:

3×5 Overhead Squat, rest 2 min, go heavier than 6-Nov

Conditioning:

Complete as many rounds as possible in 12 minutes of:
15 Kettlebell swings, 1.0/.75
15 Box jumps, 20 /18
Box dips 20 reps male/ 10 reps female

If you did Murph yesterday, use a lacrosse ball, foam roller, and go home.

Bronze

Strength:

3×5 Overhead Squat, rest 2 min, go heavier than 6-Nov

Conditioning:

Complete as many rounds as possible in 12 minutes of:
10 Kettlebell swings, .75/.50
10 Box jumps, 18 /12
Box dips 10 reps male/ 5 reps female

If you did Murph yesterday, use a lacrosse ball, foam roller, and go home.

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