Saturday – 11/23/19

8am Kettlebell
40 on 20 off
4 rds
Push press
Split shuffle
Renegade row
Step ups
Then
1 minute no rest
Air squat
Burpee
Jumping pull ups
Mountain climbers

9am WOD
Hope

3 Rounds for Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Thrusters (75/55 lb)
1 minute Chest-to-Bar Pull-Ups
1 minute rest

10am Olympic Lifting

Friday – 11/22/19

Fatal 40

40 Wall Ball Shots (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees

400 meter run at start and after
each 40-rep movement

Thursday – 11/21/19

Gwen 40 Min Cap

15-12-9 Reps for Load
Clean-and-Jerks (unbroken)

Rest as needed between sets

Tuesday – 11/19/19

WOD
Wittman

7 Rounds For Time (25-min cap)
– 15 Kettlebell Swings (53/35)
– 15 Power Cleans (95/65 lb)
– 15 Box Jumps (24/20 in)

4pm Kettlebell
15 10 5 reps
1 arm swings L R
H2H
KB wallball
Then
5…1
Double Burpee DL
50m rack carry
50m farmers carry
Double KB cleans