
Monday November 30, 2020
WOD:
Swod
Back squat
Go for a 1RM
Conditioning
EMOMx18 (6rds)
1- 12/9 cal bike
2- 12 TTB
3- 3 front squats
95/65
135/95
185/115
205/125
225/135

Friday November 27,2020
WOD:
Swod
Push press
5x5
Conditioning
40 kB snatches 55/35#
10 front squats 75/55#
30 kb snatches
20 front squats
20 kB snatches
30 front squats

Thursday November 26, 2020
WOD:
Conditioning
EMOMx
1- 12/9 cal bike
2- 3 power snatches
3- 12/9 cal row
4- 5 power clean
5- 12/9 cal ski
6- 7 STOH
7- rest
5 rds

Wednesday November 25, 2020
WOD:
Swod
Deadlift
3@50,60,70,80% 2-3@90
Conditioning
“Jackie”
1k row
50 thrusters 45/35# (empty barbell)
30 pull ups

Tuesday November 24, 2020
WOD:
Swod
E2MOMx10
8-10 TTB
1 hang power snatch + 1 squat snatch
(Start light and climb weight up)
Conditioning
EMOMx12 (4 rds)
1- max kB swings 55/35
2- max burpee box jump 24/20
3- rest

Monday November 23, 2020
WOD:
Swod
Back squats 3@50,60,70,80% 2-3@90
Conditioning
18 min amrap
7 cal bike
7 clean and jerk 135/95
7 wall balls 20/14#

Friday November 20, 2020
WOD:
Swod
Push jerk
5@50,60,70,80%
Conditioning
25 Russian KB Swings 70/55#
20 STOH 75/55#
15 cal ski
10 TTB
4 rds

Thursday November 19, 2020
WOD:
Conditioning
800 mts run
Into
5 wall balls 20/14
3 burpees
1 power clean 185/125
15 rds
Into
800 mts run
Into
75 wall balls 20/14
45 burpees
15 power cleans 185/125 35 min. cap

Wednesday November 18, 2020
WOD: Swod
Deadlifts
5@65,75,80 then max UB reps @85
Conditioning
6 cal bike
12 front rack lunges 95/65
2 rds
6 bar MU/C2B/pull ups
12 front squats 95/65
2 rds
2 min break
2 rds

Tuesday November 17, 2020
WOD:
Swod
15-20 min to work on three position snatch
above the knee, below knee and floor
Conditioning
21-15-9
STOH 135/95
Burpees over bar
TTB