WODs (Nov 27 – Dec 2)

Monday

For time:

1k row

150 double under 

75 sit-ups 

10 rope climbs 

75 sit-ups 

150 double under 

1k row

 

Tuesday

Back Squat:

4RM (add to 11/15)

 

Strict Press:

4RM (add to 11/13)

 

Wednesday 

EMOM 30:

Min 1: Power Cleans (165/115)

Min 2: Bar-facing-burpees 

Min 3: Bike calories 

 

Thursday

5 rounds for time: 

50’ handstand walk (25’ down/back)

20 box jumps (24/20)

10 shuttle runs (25’ down/back is 1)

 

Friday

12-9-6-3:

Muscle ups 

DB Thrusters (50s/35s)

 

Saturday

10 rounds with a partner (5 each):

21 Calorie row  

15 Toes to bar

9 Deadlifts (225/155)

 

Alternate full rounds 1:1

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