Wednesday 11/27/2019
WOD
Partition however, For Time (Cap 35) 1 Mile Run 1200m Row 100 Sit Up 20 Rope Climb
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WOD
Partition however, For Time (Cap 35) 1 Mile Run 1200m Row 100 Sit Up 20 Rope Climb
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WOD
E2MOM 30 Min (5 rounds)
15 Burpee Pull Up (8 Burpee Muscle Up)
20/15 Cal Bike
20 Front Squat 95/65 ....
STRENGTH OTM 20 Min Clean + 2 Fsq + Jerk WOD *Cap 10 MIN
3 Rounds For Time: 50 DU 15 T2B 8 Push Jerk 155/105
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WOD
With a partner complete the
for time:
100 Pull Up 100 AKBS 53/35 200 DU 100 OHS 95/65 ....
WOD
2k row time trial 10 min CAP STRENGTH
OTM 20 min
2 Power Snatch TNG, building up
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Conditioning/Skill
EMOM 10
1:
3 MU or 5 C2b (scale up or down) 2:
200m row WOD
16 min AMRAP
90 Double Unders 60 RKBS 53/35 30 Push-Ups ....
STRENGTH
Back Squat 5x12 WOD
10 min cap
"FRAN"
21-15-9
Thruster 95/65 Pull Up ....
WOD
30 min AMRAP
10 HSPU 10 DL (275/185) 400 m run 10 Box Jump (24/20) 10 V-Up
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STRENGTH
EMOM 20
1 hang power clean + 1 power clean WOD
15 min cap
800/700m Row 40 Wall Ball (30/20) 40 T2B 10 power clean (~80% of where you finished your power clean in strength) ....
WOD
* with a partner, split work however. One works one rests
30 min cap
30-20-10
AKBS Toes to bar 100 cal row or bike 30-20-10
Wall ball Push up 100 cal row or bike 30-20-10
FSQ (135/95) OH Plate Lunge (45/35)
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