WOD 11/30/18
5-k Row Alternative:
400-m Run
500-m Row
5 rounds
WOD 11/29/18
27-21-18
Lateral Barbell Jumps (double reps)
Parallette Heel Taps
Deadlifts (225/155 lb.) Rest 2 min. 18-21-27
Lateral Barbell Jumps (double reps)
Parallette Heel Taps
Deadlifts (225/155 lb.)
WOD 11/28/18
“Pain Optional”
EMOM 12 min.
3 Front Squats
(185/125 lb.)
AMRAP Ring Dips
for the remainder of the minute.
WOD 11/27/18
2 min. Burpee Broad Jumps
2 min. Barbell Wipers(75/55 lb.)
2 min. DB One-Arm OH Squats (50/35 lb.)
3 rounds
WOD 11/26/18
Weighted Pull-ups
5-4-3-2-1
WOD 11/23/18
Split Squat
5-5-3-3-1-1

WOD 11/22/18
HAPPY THANKSGIVING PARTNER DT 10 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)

WOD 11/21/18
Gymnastics
Max Chest-to-Bar Pull-ups Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerks
20 Snatches
135/95 lb. Gymnastics Alternative:
Max Muscle-ups Workout Alternative:
Increase load to 155/105 lb.

WOD 11/20/18
50-m DB Farmers Carry (heavy)
25 GHD Sit-ups
100-m DB Farmers Carry
30 V-ups
150-m DB Farmers Carry
35 MB Russian Twists (20/14 lb.)
200-m DB Farmers Carry
40 Sit-ups

WOD 11/19/18
“Chewbacca”
1-k Row
50 Wall Balls (20/14 lb.)
40 Box Jumps (24/20 in.)
30 Ring Push-ups
40 KB Swings (24/16 kg)
50 MB Cleans
1-k Row