WOD 11.18.19
Strength:
Back squats, 8-8-8-8-8
WOD:
21-15-9 reps for time:
Dumbbell thrusters. 50’/35’s
Pull-up
Post loads and times to beyond the whiteboard.
WOD 11.17.19
Strength:
Super set:
Dumbbell bench press, 8-8-8-8
/elevated feet ring row, 10-10-10-10
WOD:
Amrap in 15 minutes:
3 wall walkers, (L3 handstand walk 10 ft)
6 box jumps, 36/30 inches
9 abmat sit-ups
Post loads and rounds to ruins the whiteboard.
WOD 11.16.19
Strongman/Conditioning:
Head to head style, 4 rounds, each for time:
4 over the shoulder sandbag or D-ball cleans, AHAP
12/8 calorie assault bike
WOD:
5 rounds for time:
10 Deadlifts, 185/125lbs
30 Jumping air squats
Post loads and times to beyond the whiteboard.
