WOD: Back Squat, HSPUs, OHSLs, KBSs
Wednesday Workout Of the Day LIFT Back Squat Find 1RM WOD 14min AMRAP 20 Handstand Pushups 40 Overhead Stationary Lunges (95/65) 60 Russian KB Swings (50/35)
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November 2016
WOD: Snatch, Burpees, Pullups
Tuesday Workout Of the Day LIFT Snatch Find 1RM WOD E2MOM 3+ Burpees 3+ Pullups
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WOD: Bench, Thrusters, DUs, RRs
Monday Workout Of the Day LIFT Bench Press Find 1RM WOD 3 Rounds 30 Double Unders 20 Thrusters (95/65) 10 Ring Rows
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WOD: Core, Partner Relay
Sunday Workout Of the Day CORE 3 Rounds, 20 sec each 1. Plank 2. Hollow Body Hold 3. Superman Hold Partner WOD 25min Partner Relay 10 Box Jump-overs (24/20) 10 Front Rack Lunges (125/85) 10 Bar-Facing Burpees 2 Muscle-Up/Strict Chest to Ring or Bar
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WOD: BOR, S2O, T2B, Dips
Saturday Workout Of the Day LIFT Bent-over Row 4×8 WOD 7 Rounds 9 Shoulder to Overhead (115/75) 7 Toes to Bar 5 Dips
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WOD: Front Squat, Row, Wall Balls, Cleans
Friday Workout Of the Day LIFT Front Squats 5@80% 3@85% 1@90% 16min EMOM 1. 15/12 Calorie Row 2. 15 Wall Balls (20/14) 3. Max Hang Power Cleans (135/95) 4. Rest *score is # of Cleans
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WOD: Jerk, Pushups, Snatch
Thursday Workout Of the Day LIFT Jerk 2 @ 65% 2 @ 75% 1 @ 85% 2×1 @ 90-95% WOD 9min AMRAP 3+ Pushups 3+ Power Snatches (95/65)
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WOD: Clean, Pullups, Pistols, MBSUs
Wednesday Workout Of the Day LIFT Clean 2 @ 65% 2 @ 75% 1 @ 85% 2×1 @ 90-95% WOD 30-20-10 Pullups Pistols Med Ball Situps (20/14)
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WOD: Back Squat, Thrusters, BFBs, SDHPs
Tuesday Workout Of the Day LIFT Back Squat 5 @ 80% 3 @ 85% 1 @ 90% WOD 15min AMRAP 20 Thrusters (95/65) 15 Bar-Facing Burpees 10 Sumo Deadlift High Pull 5 Bar-Facing Burpees
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