Workouts of the Day 11/7-11/13
Monday, November 7, 2022
Strength:
E:90 x 8 Rounds:
- Front Squat 4-6 Reps 10X0
- Single Leg Cross Body RDL 6-8/Leg 20X0
WOD:
5 Rounds @ Hard Consistent Effort!
12 Overhead Squat 75/55#
12 DB Box Step Ups 40/30#
12/9 Cal Bike
:45 Rest
Tuesday, November 8, 2022
WOD:
18AMRAP
I go You go Alternating Movements
4 Bar Muscle Ups
3 Wall Walks
2 Candle Stick to Free Standing Handstand Hold
Wednesday, November 9, 2022
Ab Starter:
4 Sets:
5/5 Half Kneeling KB Windmill Balance :03/rep
:20 Parallette L-Sit
100M Jog
WOD:
10 Rounds:
2:00 Work / :30 Rest
1. AMRAP
5 D-Ball to Shoulder 100/70#
20M Farmer's Carry 2/1.5 pood
2. AMRAP
Row for Cals
Thursday, November 10, 2022
Strength:
In 10:00 Complete
5 x 2 Squat Cleans + 1 Front Squat
WOD:
3 Rounds:
10 Power Cleans 135/95#
20 American KBS 1.5/1 pood
30 Air Squats
Friday, November 11, 2022
Strength:
E:90 x 8 Rounds
3-4 Barbell Push Press
6-8 Single Arm Ring Row/Arm 2111 Tempo
WOD:
12AMRAP
6 Toes to Bar
8 Alt. DB SA Hang Clean and Jerk 50/35#
12 Box Jumps 24/20"
Saturday, November 12, 2022
WOD:
Partner "Randy"
150 Snatches 75/55#
*E2MOM
15 Wallballs 20/14# (Split as desired)
Sunday, November 13, 2022
Strength:
E2MOM x 5 Rounds:
3-4 Sumo Deadlift @ 20X1 Tempo
14-16 Push Ups @ 20X1 Tempo
WOD:
2 Rounds
15 Dual KB Sumo Deadlift High Pull 53/35#
30 Burpees
90 Double Unders
