WODS

24 11 2020 – Push Jerk

SWOD
a) Push Jerk
4×4 @ 80%

b) Ring Dip
4×3 @ 80%+
—————-
METCON
8RFT

100m Run
12 American Swing 24/16
6 Burpee Box Jump Over 24″/20″

21 11 2020 – Saturday – Synchro

WOD
Teams of 2

3 Rounds
25 MB Pass Sit Up
25 Synchro Air Squat
25 Synchro Burpee Box Jump Over 24″/20″

2 Rounds
30 Cal Bike (Split 15 Each)

1 Round
30 Bar Complex 60/45 (1 Power Cean + 2 Front Squat)

19 11 2020 – Thursday – Push Jerk

SWOD
Push Jerk
5×5 @ 75%
————–
METCON
Every 4min x 4

9 DB Facing Burpee
12 Alt. DB Snatch 22.5/15
15 Box Jump Over 24″/20″
Max Wall Ball

17 11 2020 – Tuesday – Pull Up / Ring Dip

SWOD
1. Weighted Pull Up
EMOM 6
3 Reps

2. Weighted Ring Dip
EMOM 6
3 Reps
—————-
METCON
AMRAP 20

50 Double Under
18/14 Cal Bike
50m Farmer’s Carry 22.5/15
18/14 Cal Row
50m Walking Lunge
18 GHD Sit Up

14 11 2020 – Saturday – Teams of 2

WOD
Teams of 2

1. AMRAP 10
5 Wall Ball
3 Bar Facing Burpee
1 Power Snatch 50/35

3 min Rest

2. AMRAP 10
5 American Swing
3 Toes to Bar
1 Cluster 60/43

3min Rest

3. AMRAP 10
100m Run
1 Clean & Jerk 70/50