Friday 11/15/2019

WOD
“Dean”
For Time, 30 minute time cap:
30 Handstand Push Ups
40 Toes To Bar
50 Burpees
60 Pull Ups
70 Push Ups
80 Sit Ups
90 Air Squats

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)