Wednesday 11/20/2019

Strength
Pausing Overhead Squat
Build to a heavy single

WOD
"Double Jointed"
AMRAP 16:
15 Overhead Squats 95#/65#
30 Double Unders
15 Deadlifts 95#/65#
30 Double Unders

Tuesday 11/19/2019

WOD
"Sea Horse"
3 Rounds For Time:
40/30 Calorie Assault Bike
800 Meter Row
40 Double Unders
20 Burpees

Monday 11/18/2019

Strength
Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

WOD
"Randy Savage"
AMRAP 12:
3 Rounds of Macho Man 135#/95#
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Saturday 11/16/2019

WOD
Teams of 2
AMRAP 25:
21/15 Calorie Row
21 Kettlebell Swings 55#/35#
21 Thrusters 95#/65#