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WOD Week of 11/8/21

Monday

For Time:

15-12-9-6-3 Reps

Power Cleans (135/95#)

Bar-Facing Burpees


Pre-Workout Skill

Build to a heavy Power Clean + Hang Power Clean


Tuesday

5 Rounds For Time:

50-ft. Handstand Walk

150-ft. DB Front Rack Carry (50/35#)

200m Backwards Run


Pre-Workout Skill

7 Sets For Load

2 Strict Presses


Wednesday

5 Sets For Load:

5 Back Squats


Post-Workout Skill

For Time:

3:00 L-sit

*Every time you break perform

12 Barbell Bent-over Rows


Thursday

13 Rounds For Time:

8 Strict Pull-ups

26 Box Step-ups (24/20in)

21 Burpees

*wear vest if doable


Friday

Every 4:00 for 7 Sets

200m Sprint


Post-Workout Skill

Accumulate:

100 weighted sit-ups (35/25#)

*every time you break perform

30s arch-up hold


Saturday

For Time:

1200/900m Row

80 Toes-to-Bar

10 Rope Climbs (15/10ft)


Post-Workout Skill

Accumulate

50 Alternating Weighted Pistol Squats

-or

3 Sets x 10 DB Split-Squats/Leg



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