November - 2020

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