Wednesday – 11/13/19

EMOM 5
2 Toes to Bar + 2 Handstand Push-Ups

EMOM 5
3 Thrusters + 3 Front Squats

EMOM 10
6 Devils Press 35,20 + 20 Double Unders

Tuesday – 11/12/19

WOD
A. Back Squat – working towards heavy single

B. Muscle Snatch (3) + Dip Snatch (3) – building to a heavy complex

C. Tabata row (meters)

D. Tabata toes-to-bar

4p Kettlebell
Double KB
3 rds 5 reps
Clean
Front squat
Press
Clean
Front squat

Monday – 11/11/19

FELIX THE CAT

6 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters
9 Toes-to-Bars

Saturday – 11/9/19

8am Kettlebell
Lucky 7’s
– 7 Walking lunges
– 7 Push-ups
– 7 V-ups
AMPRAP in 7 min, w/ on-the-minute 2 burpees
Then
3 rds, 30 on 10 off
Air squats
Bench dips
Bench pushups
Finisher
1 min burpees

9am WOD
20 Min AMRAP
– 10 Am. KB Swings 72/53
– 10 Pull-Ups
– 10 Clean and Jerks 135,95
– 10 Box Jumps 30,24
– 10 Toes to Bar
– 15 Cal Row

10am Olympic Lifting