WODS NOVEMBER 30-DECEMBER 6

josh edit2

SUNDAY

Sunday Fun Day!

MONDAY

STRENGTH/CONDITIONING:

3 RFT:
15 Double KB Cleans 1.5/1.0 pood
12 Double KB Front Squats 1.5/ 1.0 pood
9 Double KB Push Press 1.5/ 1.0 pood

TUESDAY

STRENGTH:

15 minutes to find a 1RM
High Hang Snatch + Hang Snatch + Snatch

CONDITIONING:

EMOM 10:
2 High Hang Snatches at 80% of complex

WEDNESDAY

STRENGTH:

12 minutes to find a 3 RM Push Press

CONDITIONING:

“Michael”

3 RFT
800m Run
50 Hip Extensions
50 Sit-Ups

Rx+ = 30 GHD Sit-Ups instead of 50 Sit-Ups

THURSDAY

STRENGTH:

EMOM 24
1st min: 2 Front Squats @ heavy
2nd min: 1 Stone to Shoulder @ heavy
3rd min: 10 Pull-Ups (strict, wide grip, prone grip)

*Athletes must use a larger diameter bar for Pull-Ups than they usually use.*

Rx+ = take Front Squat from the ground

FRIDAY

STRENGTH:

7 x 100’ Front Rack Carry with a crushing load

CONDITIONING:

AMRAP 15 min
Partner WOD
Partner 1: 100m Farmer’s Carry with 53/35# each hand
Partner 2: ME Row for calories

*Swap roles every time the Farmer’s Carry is complete. Scored by total team calories.

SATURDAY

HANDSTAND PUSH-UP CLINIC AT 9:30 AM
THEN: OPEN GYM

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