Monday 11/28

“Strength”

Build to a 3 RM Hang Power Snatch

(15-20mins)

“Conditioning”

21-15-9
OHS (95/65)
Pull-Ups

Silver: 55/45, Ring Rows
Bronze: Front Squat/Ring Rows

Rest 3:00

12-9-6.
OHS (135/95)
Chest-To-Bar Pull-Ups

Silver: 95/65, Pull-Ups
Bronze: Front Squat, Ring Rows

 

Tuesday 11/29

“Strength”

Build to a 5 RM Deadlift
*Work Touch-N-Go this Cycle

(20-25mins)

“Conditioning”

12 EMOM
Min 1: 15 Kettlebell Swings (53/35)
Min 2: 8 Shuttle Runs (60ft)

Silver: 35/26
Bronze: 26/15, :45 Shuttles

 

Wednesday 11/30

“Conditioning”

Partner WOD

30 AMRAP
15 Synchronized Burpee
80/60 Cal Bike – Trade Reps
15 Synchronized S2O (75/55)
80 Double Unders – Trade Reps
15 Synchronized TTB

Silver:55/45, Single/Double Mix
Bronze: 45/35, 160 Singles, HKR

 

Thursday 12/1

“Strength”

Build to a 1RM of the following complex:
1PC+1HPC+1FS

(15-20mins)

“Conditioning”

3 Sets
3 AMRAP
9 Cal Row
6 Alt. Pistols
3 RMU
Rest 2:00

Silver: BMU/Strict Chest To Bar

Bronze: 3 Ring Row + Ring Dips

Friday 12/2

“Strength”

Build to a 3 RM Push-Jerk

(15-20mins)

“Conditioning”

For Time:
50 Box Jump Overs (24/20″)
40 Dual DB Power Clean (50s/35s)
40 Wtd. Walking Lunges (50s/35s)
50 HSPU

12:00 Cap

Scale:
50 Box Step-Overs
40 Dual DB Power Clean (35s/15s)
40 Wtd. Walking Lunges (50s/35s)
HSPU Option:
25 HSPU
50 Pike HSPU
50 Hand-Release Push-Ups
50 Seated Shoulder Press

 

Saturday 12/3

“Conditioning”

5 Sets
20/15 Cal Row
10 Burpees Over the Rower
20 Wtd. WB Sit-Ups (20/14)
10 Wall Ball (20/14)
Rest 1:30

“Finisher”

2 Sets:
15 Banded Tricep Extensions
15 Plate Front Raises
15 Lateral Riases
15 Bicep Curls (DB or Bar)

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WODS 3/11/24

Monday 3/11 “STRENGTH” Every 90s x 8 Sets (12 Mins) 1 Clean Pull 1 Hang Power Clean 2 Front Squat

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