WODs for the week of November 23

Monday

1. Conditioning
15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

2. Snatch
Work up to a 1-rep heavy from the hang

3. Squat
2×10 Back Squats

Tuesday

1. Conditioning
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115 – no rack
10 Burpees

2. Gymnastics Conditioning
3×12 beat swings, pull ups, or c2b pull ups.  Rest as needed.

3. Rowings
50 Calorie Row for time
Rest equal time
30 Calorie Row for time
Rest equal time
15 Calorie Row for time

Wednesday

Conditioning
EMOMx30:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squat

Min 4: DB row x5

Min 5: 10 heavy KBS

Min 6:  rest

1 mile run

 

Sunday

 

1. Conditioning
With a running clock…
A. In 10 minutes complete a 1 mile run + max reps of Clean and Jerks, 135/95
Rest 3 minutes
B. In 7 minutes complete a 800m run + max reps of Power Snatches, 115/80
Rest 3 minutes
C. In 4 minutes complete a 400m run + max reps of Thrusters, 95/65

2. Conditioning
5RFT:
25-20-15-10-5 Burpee Box Jump Overs, 24/20