Caturday – 12/1/18

8am Kettlebell
a. TGU 5 4 3 2 1 per side
b. Heavy double front squats w/ Max pushups
c. 35 on 5 off 4rds
– Slam balls
– Bear crawls
– Squat jumps
d. 3 sets max reps in 30 sec rest 30
– Band bicep curls/ curls w towel / dumbbell curls

9am WOD
a. Stations: 45s work, 15s rest/switch – 4-5 rounds depending on time
– Airdyne
– KB swings
– Double unders
– Pull-ups
– Sleds (sprint back and forth to no parking and back)
– Row

10am Olympic Lifting

Friday – 11/30/18

a. Strict press, work up to a heavy 1RM for the day

b. AMRAP in 12 minutes:
-2-4-6-8-10…
– Thrusters
– Box jumps
*50m farmers carry in between each round (63,44)

Thursday – 11/29/18

a. Back squat, work up to a heavy 1RM for the day

b. AMRAP in 12 minutes
– 35 double unders
– 15 burpees
– 10 cleans (95,65)

Wednesday – 11/28/18

a. 5 rounds:
– 1 minute plank
– 10 pull ups
– 10 push presses (95,65)

b. Side plank 3x30s each side (no rest between sides)

c. 3000-5000m partner row

Tuesday – 11/27/18

WOD
a. Deadlift, work up to a heavy 1RM for the day

b. 4 rounds for time
– 400m run
– 25 sit-ups
– 20 reverse lunges

4pm Kettlebell
6 rds, 30 on:
– Snatch
– Press
– Swing

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