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20
Nov

Thursday November 21, 2019

Conditioning

EMOM 16
Odds- 15 KB Swings (24/16kg)
Evens- 100m Shuttle Sprint

Post WOD Midline Finisher

:20 L-Sit Hold
:30 Wall Facing Handstand Hold
:40 Double KB Overhead Hold

18
Nov

Tuesday November 19, 2019

Gymnastics Conditioning

4 Giant Sets – rest after all movements are complete
10 Horizontal Ring Rows
:10-:20 Ring Support Hold

Conditioning

“Sea Horse” 3 Rounds for time
1 Mile Bike
800m Row
400m Run
20 Burpee Box Jump Overs (24/20)

14
Nov

Friday November 15, 2019

Strength

7x on the :90s
30 Double Unders
3 Position Power Clean (Hi Hang- Hang- Floor)
*** begin at 50% of P Clean and build to 70-75%

Conditioning

“Power Bar” AMRAP 12
9 Strict Pull-ups
12 Hang P Cleans (135/95)
9 Strict HSPU
12 Deadlifts (135/95)

13
Nov

Thursday November 14, 2019

Strength

5x on the 2:00s
3 BTN Sn Grip P Press+ Sn Balance+ OHS
*** all sets at 60% of Snatch 1RM

Conditioning

3 Rounds for Time
1000m Row
10 Squat Snatch @ 80%

12
Nov

Wednesday November 13, 2019

Strength

6x on the :90s
1 Pause B Squat (:03 in bottom)
1 B Squat
Set 1-2 @ 65%, Set 3-4 @ 70%, Set 5-6 @ 75%

Conditioning

“Step Aerobics” 3 RFT
30/24 Cal Bike
20 Single DB (50/35) Box Step Up (24/20)
10 Squat Cleans (135/95)

11
Nov

Tuesday November 12, 2019

Odd Object Conditioning

6:00 DBall Relay

Conditioning

“Piggy Back” 12 RFT in teams of 2
12 Alt DB Snatches (50/35)
12 Lateral Burpees over DB
12x 10m Shuttle Sprints
***teammates switch after completed rounds (6 each)

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