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