November 5-11, 2018

Monday Nov. 5

Strict Press

3×5 @ 75%

KB Angle Press 3×5

EMOM 10

Alternate between

4 strict Pull Up + 8 Tuck Ups

6 SDHP 75/55 + 6 Windshield Wiper

 

Tuesday Nov. 6

4 Rounds

60 sec Cal Bike

60 sec Rest

60 sec D-Ball Clean 100/80

60 sec Rest

60 sec DB Burpee 50/35

60 sec Rest

60 sec Double Unders

60 sec Rest

 

Wednesday Nov.7

Sumo Deadlift

15 Reps

Partner WOD

3 RFT

1000m Row

50 Front Squats 95/65

 

Thursday Nov. 8

AMRAP 8

5 HSPU

7 Box Jump Overs 24/20

14 Wall Ball 20/14

rest 4

AMRAP 8

12 Floor Press 40/25

12 Ring Row

24 ALT. Jump Lunge

rest 4

 

Friday Nov. 9

18.1

AMRAP 20

8 Toes 2 Bar

10 DB Hang Clean & Jerk 50/35

14/12 Cal. Row

 

Saturday Nov.10

HERO WOD “SHIP”

9 Rounds For Time

7 Squat Clean 185/135

8 Burpee Box Jump 36/30

To accommodate more people this can be done as a partner Workout

11AM SQUAT OFF!

Sunday Nov.11

Group WOD* Switching every 90 seconds everyone works together to complete workout

For Time

50 L Sled Push

50 L Farmer Carry 70/53

50 L Sandbag Carry 100/80

200 Cal. Row

200 Cal. Bike

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