Programming November 6-10, 2023

Monday

Strength: Front Rack Lunge 8-8-8-8

WOD:
3 rounds, each round for time, of:
12/9 Bike Calories
Double Kettlebell Front Rack Lunge, 60 ft
Rest 3 mins between each round.

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Tuesday

Skill: Bar Muscle Ups/Pull ups/Toes to Bar

WOD:

Complete as many rounds as possible in 16 mins of:
Run, 200 m
max rep Toes To Bar (Unbroken)s
Run, 200 m
max rep Bar Muscle Up (Unbroken)s

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Wednesday

Strength: Barbell cycling
7x [ 1 Clean Pull + 1 Hang Power Clean + 1 Clean ]

WOD

12-9-6-3 reps, for time of:
Power Clean, 185/125 lbs
Ring Dip

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Thursday

WOD: Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

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Friday

Strength: Handstand Push Ups

Every 1 min for 10 mins do:
3 Handstand Push-ups

WOD

Complete as many rounds as possible in 18 mins of:
14 Power Snatches, 95/65 lbs
14 Alternating Pistols
4 Wall Walks
Rest 1 min