Mon Nov 6 – Sun Nov 12

Back Squat

5 @ 7

5 @ 8

5 @ 9

5 @ 9 (Load Drop)

5 @ 9 (Load Drop)

then,

4min AMRAP

4 Alt DB Snatch 50/35lbs

4 Burpees

Rest 2min

4min AMRAP

4 Alt DB Snatch 50/35lbs

4 Burpees

*Get more reps the second time through.

Push Press

3-3-3-3-3

then,

Weighted Dip

2-2-2-2-2

Or

3 attempts at Max time in a Ring (or box) support hold; in the top of a dip

then,

18min AMRAP

250m Row

10 Power Cleans 95/65lbs

200m Run

10 Power Snatches 95/65lbs

Weighted Pull Up

2-2-2-2-2

or

3 Attempts at an Active Hang from the Pull Up Bar for Max Time

then,

3RFT

15 Push Ups
400m Run
15 Pullups

15min Time Cap

2 Rounds For time:

30 Goblet Squats 70/53lbs

30 Russian KBS 70/53lbs

20 Ring Dips

20 Alt KB Snatches 70/53lbs

10 HSPUs

25min Time Cap

For time:

50 quarter squat WBs 20/14lbs

Lunge 1 Lap around the interior of the gym w/med ball at chest or higher

50 ab mat sit ups

200 DUs

50 ab mat sit ups

Lunge 1 Lap around the interior of the gym w/med ball at chest or higher

50 quarter squat WBs 20/14lbs

25min Cap

For time:

Buy-in, 100 Russian Twists 20/14lbs (left + right = 2 reps)

then,

“Polar Bear Complex”

5 Rounds @ 135/95lbs

5 Dead Lifts

5 Hang Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats

then,

Cash-out, 100 Mtn. Climbers (left + right = 2 reps)

*30min Time Cap*

Sunday Funday – Partner WOD Edition

8min AMRAP Burpees

*One partner must be hanging from the pull up bar at all times.

-Rest 3min-

8min AMRAP

Max Distance Farmer’s Carry 50/35lbs

*One partner must be holding a tall plank at all times.