November 1 – November 6, 2021


Monday: WOD:
12 Min to find 1RM of Back Squat-Rest until min 15 then:
12/10 Calorie Row
10 BBJO (24/20)
7 Min AMRAP

Tuesday: WOD:
12 Min to find 1 RM of Bench Press- Rest until min 15 then:
5 Sets – 1 set every 5 min of:
20 KBS (50/35)
20 WB (20/14) (10’/9′)
45 DU

Wednesday: WOD:
2 Rope Climbs
5 Deadlfits (275/185)
5R4T

Thursday: WOD: Teams of 3
12 Min to Find 1 RM of Shoulder Press- Rest until min 15 then:
12 TTB
6 Hang Squat Cleans (155/105)
150′ sled push or 30 jumping lunges
5 rounds each; 1 works-2 rest

Friday: WOD:
Guys: 16-14-12 Calorie Row; Strict HSPU (purple or less)
Ladies: 13-11-9 Calorie Row; 16-14-12 Strict HSPU
Rest 1 min
Guys: 16-14-12 Calorie Row; Front Squats (95/65)
Ladies: 13-11-9 Calorie Row; 16-14-12 Front Squats
Rest 1 min
Guys: 16-14-12 Calorie Row: Push Press (95/65)
Ladies 13-11-9 Calorie Row; 16-14-12 Push Press

Saturday: WOD: Teams of 2
12 Banded BMU (purple or less) or 16 Burpee Pull Ups
100/80 Calorie Row or Ski
75 Double Unders ea at same time
9 Banded BMU or 12 BPU
100/80 Calorie Row or Ski
75 Double Unders ea at same time
6 Banded BMU (purple or less) or 9 BPU
100/80 Calorie Row or Ski
75 Double Unders ea at same time