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WOD -
Mon 11th Nov
11
Nov13

Extended Warm Up
Burgner Warm Up

Snatch DL
5-5-5-5-5

Mecton (time)
11 minute AMRAP
11 Box Jumps
11 Wall Balls
11 KB SDLHP
(11th Minute, 11th Hour, 11th Day, 11th Month)
Then 1 minute silence


Finisher
30 Ab Mat Wall Balls

WOD -
Sat 9th Nov
9
Nov13

Metcon
The Half Don

For time:
33 Deadlifts, 40/30kg
33 Box jump, 24 inch box
33 Kettlebell swings, 24/16kg
33 Knees to elbows
33 Sit-ups
33 Pull-ups
33 Thrusters, 20/15kg
33 Wall ball shots, 4/6/8kg
33 Burpees
33 Double-unders

WOD -
Fri 8th Nov
8
Nov13

Weighted Pull Ups
5 Reps 6 Minutes EMOM

Bear Complex
15 Rds for Time
or
5 Rds of 7 Reps no time limit.
Power Clean,
Front Squat,
Push Press,
Back Squat,
Push Press
Ground
Each Rd increase the weight.
Record max weight


Finisher
Max DU's in 5 minutes
 

WOD -
Thu 7th Nov
7
Nov13

Deadlift
5-5-5-5-5+1 Max Reps

Metcon (Time)
Tabata Row
Minute Rest
Tabata Shuttle Runs
Minutes Rest
Tabata Box Jumps
Total amount of reps

Finisher
Max Ab Mat Sit Ups in 5 Minutes

 

WOD -
Wed 6th Nov
6
Nov13

Clean Tekker

3 Cleans & Front Squats (2 separate movements)

7 Minute EMOM

Metcon (Time)
Nasty Girl "Cindy"
20 Minutes AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats


Finisher
Barbell Roll Out (use band)


 

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