Week of 11/5-11/9 WODS

MON:

Strength:

Build to 3 rep pause deadlift

Pause 3 seconds above the knee

Then

10 min amrap

7 box jumps (30/24)

21 kb swing (70/53)

TUES:


Skill day

Hspu

5 rounds

10 burpee clusters

50 dus

10 hspus

WEDS:

Strength 15-20mins

bench

5-3-3-1-1-1-3-3-5

Build up and drop down the same way you went up

Teams of 2 you go i go 6 rounds total

20 cal row

20 db snatch (60/40)

20 lateral hops over the rower

15 min cap

THURS:

4 rounds through nft

 

Max distance plate farmers carry.  Finger hold

 

50 kb front rack wall sit steps

 

Max ub tb

 

25 bamboo bar press

FRI:

Min 0-10

5 min amrap

40 thrusters (95/65)

Max burpees over bar

Then

3 rounds dt in remaining time

Min 10-18

20 thrusters (115/75)

Max burpees over bar

2 rounds dt

Min 18-??

250 dus

1 round dt (135/95)

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