Friday November 8

Strength:

Tabata:

HSPU

Weighted Lunges (55/35)

WOD:

AMRAP 15 min

2 Rope Climbs

6 Thrusters (185/115)

Very Athletic Vilma!

Thursday November 7

Strength:

10 Skin the Cats

WOD:

15 Wall Climbs

20 Pistols

25 Bupees

30 Double Unders

500 m Row

30 Double Unders

25 Bupees

20 Pistols

15 Wall Climbs

For Saturday expect this WOD in the morning.

WOD 1

10 min Cindy  AMRAP

5 Pull Ups

10 Push Ups

15 Squats

WOD 2

Men and Women Conga Lines of 

10 Push Ups

5 Burpees

1 Clean and Jerk

Increase by (10/5) every time everyone goes through.

WOD 3 

1/2 of  Heavy RYAN

35 Squat Snatch (95/65)

Break

Weight Lifting

Wednesday November 6

R

Swing Sally Up:

Push Ups

WOD:

AB Day

5 Rounds

30 ButterFly SitUps

20 Leg Lifts

1 min Planke

Tuesday November 5

Rt

Strength:

100 Strict Push Ups

WOD:

2 Rounds 

30 Wall Ball

10 Hang Squat Cleans

Then

50 KB Swimgs

Monday November 4

Warm Up:

2 Rounds

10 Hand Stand Push Ups

5 Strict Pull Ups

20 Pistols

Skill:

OverHead Squat Technique

WOD:

The Bull WOD minus the Run
2 RFT 
200 Double Unders 
50 Overhead Squats (135lb) 
50 Pull Ups