- Nov 7, 2021
- 1 min read

Monday, November 8, 2021

Warm up

2 mins cardio

2 mins abs

2 mins push ups

2 mins of 357’s pu, su, n sq

skill

3 rep max Thruster

WOD

30 Clean n Jerks (55//75)

20 Clean n Jerks (65/95) *

10 Clean n Jerks (75/115) *

5 Clean n Jerks (95/135)

* *= 25 High Knees

25 lateral bar hops (each way)

25 Alternate KTE

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Monday, Nov. 28, 2022

Skill: 2x25 Crunches 3x10 Front Squats Testing Week!!! WOD Rower 3:00 -max cals 30 Dumbell Snatches for time (35/50) 3:00 max Back Squats (75/115) Max Pull ups in 3 mins 100 Mountain Climbers for ti

Sunday, Nov. 27, 2022

WOD 6 Rounds of - 3 mins to do 7 power. snatches (65/95) 9 HSPU's 11 Wall Balls Rest reminder - get done quickly and get more - try to explode thru!!!

Saturday, Nov 26. 2022

18min AMRAP 6 OH squat (65/95) 5 push jerks (65/95) 4 Box Jumps 3 Burpee Box Jumps 2 Wall Walks