Friday November 21

Warm Up:

30 Pike & Straddle Leg Lifts

20 KBSwings 

40 Double Unders

Skill:

KB Turkish Get Ups

WOD:

3 Rounds

12 Ring Dips

21 Sit Up Wall Ball Throws

12 Weighted Lunges (155/105)

Thursday November 21

Warm Up:

30 Pike and Straddle Leg Lifts

20 Pull Ups

1000 m Row

Strength:

50 Wall Balls for Time

WOD:

20 Mim AMRAP

10 Pistols

20 Pike Leg Lifts

1 Length Dragon Crawl

20 Straddle Leg Lifts

Wednesday November 20

Warm Up:

20 Pistols

1 Length of Dragon Crawl

Strength:

3 - 3 - 3 - 3

Clean and Jerks

WOD: 

3 Rounds

4 Lengths Sled Pulls

8 Squat Cleans

Tuesday November 19

Warm Up:

30 Sit Ups

30 Leg Lifts

50 Lunges

Skill:

10 min L- Sit

WOD - 

4 min Total Planke Hold

Then

2 Rounds of

25 Weighted Push Ups (55/35)

15 Burpee Pull Ups 

Monday November 18

Warm Up:

500 m Row

5 Rope Climbs

20 Toes 2 Bar

Strength:

3 Rounds

5 Light

5 Medium

5 Heavy

Overhead Squat

WOD:

21-18-15-12-9-6
Sumo Deadlift High Pull (115/75)
Wall Ball (20/14)