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November 30, 2018

Strength

Work up to a heavy 8 rep back squat

Conditioning

2 Rounds for time of:

30 Back Squats, 60/40 kg

30 Burpees, bar-facing

November 29, 2018

Conditioning

For time:

2,5k Row

Rest 5 minutes

For time:

1,5k Row

November 28, 2018

Conditioning

21-15-9 reps for time of:

Power Clean, 40/30 kg

Push Press, 40/30 kg

November 27, 2018

Conditioning

2 Rounds for time of:

50 Wall Ball Shots, 9/6 kg

10 Bar Muscle-ups

November 26, 2018

Conditioning

For time:

50 Cleans, 70/50 kg

November 25, 2018

Team WOD

In teams of 3 complete each exercise starting at 2 reps and increasing by 2 reps each round for 14 mins

Burpee Box Jump Overs

Sit Ups

Wall Balls

November 23, 2018

For time:

400m row

Fran, 35/25 kg

400m row

Fran, 35/25 kg

400m row

FRAN consists

21-15-9

Thrusters

Pull Ups

Time Cap 30 min.

November 22, 2018

Conditioning

5 Rounds for time of:

15 Kettlebell Swings, 32/24 kg

15 Burpees

November 21, 2018

Strength

Snatch 1-1-1-1-1-1-1

Conditioning

AMRAP 5 minutes of:

5 Power Snatch, 60/40 kg

5 Squat Snatch, 60/40 kg

November 20, 2018

Conditioning

10 Rounds on the 3 minute of:

21 Calories, Row

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December 5, 2018

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December 3, 2018

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November 30, 2018

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