November 12 – November 17, 2018


Monday: WOD: “Helen”
400m Run
21 KBS: Men’s 50# / Women’s 35#
12 Pull Ups
3R4T

Tuesday: WOD:
Strength: Thrusters/Box Jumps
…then…
Row Relay
Row 250M
25m oh plate lunge: Men’s 45# / Women’s 25#
4R4T

Wednesday: WOD: “Evil”
30 HSPU (kip)
40 Pull Ups
50 KBS: Men’s 50# / Women’s 35#
60 Sit Ups
70 Burpees
for time…

Thursday: WOD: “Death”
Strength: EMOM 8 Min-3 Unbroken Deadlifts
Then Death by DU 5-10-15-20
Death by 10M Run & Squat (1 squat & 1 Run)

Friday: WOD: “Bear”
One Set Is:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 Rounds of 5 Sets … Go for Max

Saturday: WOD: “Norweigan Nightmare”
Team of 4: 2 work at a time
other hold MB OH
120 SDLHP
150 WallBalls
120 Pushups
150 KBS
30 Burpees(each member)
for time…..

       

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