WOD

Saturday, November 24, 2018

Teams of 2
AMRAP in 7 min
6 Sandbag Back Squat
Lap Sandbag Run

rest

AMRAP in 7 Min
20 Russian KB Swings
8 Push Ups / Dips

rest

AMRAP in 7 Min
12 Cal Row
20 DUs

Double Unders For Beginners: A 7 Step Progression To Mastery

Friday, November 23, 2018

2 Position Clean

Back Squat
3 x 5

https://www.catalystathletics.com/exercise/71/2-Position-Clean/

Thursday, November 22, 2018

“17.1”

For Time:
10 Alternating DB Power Snatch 50/35
15 Burpee Box Jump Over

20 Alt DB Snatch
15 Burpee BJO

30 Alt DB Snatch
15 Burpee BJO

40 Alt DB Snatch
15 Burpee BJO

50 Alt DB Snatch
15 Burpee BJO

Wednesday, November 21, 2018

Power Clean + Push Press + Push Jerk

3 Rounds:
AMRAP in 3:
500 Meter Row
Max Reps Ground to Overhead
Rest

IMG_6819

Tuesday, November 20, 2018

Snatch Pull + Power Snatch + Hang Snatch

Front Squat
3 x 2

Monday, November 19, 2018

AMRAP in 6
150m Row
DB Farmers Carry

rest

AMRAP in 6
15 Box Jumps
5 D.Ball to Shoulder

rest

AMRAP in 6
50 DU’s
10 Deadlift

Sunday, November 18, 2018

2 Push Press + 1 Push Jerk
9 x

21 – 15 – 9
DB Power Clean
Lap Prowler Push

Saturday, November 17, 2018

4 Rounds:
2:00 Row
2:00 Thrusters
2:00 3 Push Ups + 6 Pull Ups
2:00 Rest

Friday, November 16, 2018

Hang Snatch
5 x 3

Snatch Pull
3 x 3

Back Squat
3 x 6

Thursday, November 15, 2018

Partner WOD!
AMRAP in 25 min
10 Burpees
20 OH Walking Lunge
60 DUs