November 30th-December 6th

30
Nov

November 30th-December 6th

WOD 1

A1. Back Squat – 4 x 8 @ 4010

A2. TGU – 4 x 5E (Rest 90s)

B1. Ring Rows – 4 x 8 @ 4010

B2. Plank – 4 x max (Rest 90s)

WOD 2

EMOM x 20 (alt):

10 T2B

25 Double Unders

WOD 3

A1. RDL – 4 x 8 @ 4010

A2. D2 Pattern – 4 x 10E (Rest 90s)

B1. Push-up – 4 x max @ 4010

B2. MB Rotational Throws – 4 x 10E (Rest 90s)

WOD 4

For Time:

25-20-15-10-5 Reps of:

Thrusters

Ring Rows

WOD 5

A. Handstand Practice

B. 5 Series (Rest 3min):

7-7-7 KB Swings

3-3-3 Burpees

WOD 6

A1. OHS – 4 x 10 @ 4010

A2. Hollow Rocks – 4 x 15 (Rest 90s)

B1. Pull-ups – 4 x max @ 4010

B2. Forward Facing Wall Slides – 4 x 10 (Rest 90s)

WOD 7

EMOM x 24 (alt):

5 Deadlifts

15 Sit-ups

15 Push-ups

15 Sit-ups