November 16-22nd

16
Nov

November 16-22nd

WOD 1

EMOM x 24(alt):

3 Box Jumps

5 Wall Balls

7 Pull-ups

WOD 2

A. Snatch – 5 x 1 (Rest as needed)

B1. OHS – 3 x 5

B2. Compression Lift offs – 3 x 10 (Rest 90s)

WOD 3

3 Sets:

20 Push-ups

20 T2B

20 Goblet Squats

1000m Row Cash out

WOD 4

EMOM x 24 (alt):

3 Wall Balls

5 Push Presses

7 KB Swings

WOD 5

A. Clean & Jerk – 5 x 1 (Rest as Needed)

B1. Split Press – 3 x 5

B2. MB Rotational Throws – 3 x 10E (Rest 90s)

WOD 6

“Nate”

20 minute AMRAP:

2 Muscle Ups

4 HSPU

8 KB Swings

WOD 7

5 Sets:

10 Burpees

10E Lateral Goblet Lunges

10 Compression Lift Offs

10E KB Snatches