WOD: Week of 11/29

MONDAY

For Time:

21 Deadlifts (225/155#)

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

9 Deadlifts

400m Run


TUESDAY

From 0:00-5:00 EMOM 5: 5 Thrusters (75/55#) From 5:00-10:00 EMOM 5: 5 Thrusters (95/65#) From 10:00-15:00 EMOM 5: 5 Thrusters (115/75#) – Continue adding 20 / 10# every 5:00 for as long as you are able


WEDNESDAY

SKILL WORK

5 Sets: 1:00 Strict Chin-ups 1:00 False Grip Ring Rows


3 Rounds For Time:

500/400m Row

21 Push-ups

12 Strict Toes-to-Bar


THURSDAY

For Load:

Muscle Snatch

1-1-1-1-1

Power Snatch

1-1-1-1-1

Squat Snatch

1-1-1-1-1


FRIDAY

EMOM 12:

Minute 1 | 2 High Box Jumps

Minute 2 | :30 L-Hold Hang


6 Rounds For Time:

21/15 Calorie Bike

21 Box Jumps (24/20″)

21 Sit-ups

– Alternate full rounds with a partner.

SATURDAY

Pre-Workout:

Build to a heavy 2-rep front rack lunge

3 Rounds For Time:

50 Alternating Single-Leg Squats

7 Muscle-ups

10 Hang Power Cleans (175/125#)

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