Thursday 11/14/2019

Strength
Power Clean Complex
Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean

WOD
"Power Bar"
AMRAP 12:
9 Hang Power Cleans 135#/95#
12 Push-ups
15 Deadlifts 135#/95#

Wednesday 11/13/2019

Strength
Back Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

WOD
"Step Aerobics"
3 Rounds For Time:
20 Pull Ups
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side)

Box: 24”/20”
Dumbbell: 50#/35#

Tuesday 11/12/2019

WOD
"Piggy Back"
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches 50#/35#
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

Monday 11/11/2019

WOD
"Jack"
AMRAP 20:
10 Push Press 115#/85#
10 Kettlebell Swings 55#/35#
10 Box Jumps 24"/20"