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Group Workouts Week of 5 – 11 November 2018

Monday 5 Nov 2018

AMRAP 7:00

  • 5 Heavy Kettlebell Swings

  • 5 Strictest Handstand Push-ups

Tuesday 6 Nov 2018 – GUEST DAY

AMRAP 20:00

  • 10 Ring Rows

  • 15 Burpees

  • 60m Shuttle Run (5, 10, 15m)

Wednesday 7 Nov 2018 – GUEST DAY

5 Rounds for Time:

  • 20m Weighted Walking Lunges

  • Run 200m / Row 220m

8:00 Time Cap

Thursday 8 Nov 2018 – WOD for WARRIORS

Armistice WOD: AMRAP 11:00

  • 11 Power Cleans  (ground to shoulder)

  • 11 Burpees-Over-Bar

  • 19 Deadlifts

  • 18 Pull-ups

“Rx” 62.5 / 42.5 kg “Px” 40% 1RM

Friday 9 Nov 2018

Back squat 10-10-10-10-10

Saturday 10 Nov 2018 – NEW YOU GRADUATION

Partner WOD: AMRAP 10:00

  • 20 Wall Balls

  • 15 Partner deadlifts @60kg

  • 10 Plank Hand Slaps

Sunday 11 Nov 2018

Each for time:

  • Row 2,000m

    • Rest 2x your 2k time

  • Row 1,000m

    • Rest 2x your 1k time

  • Row 500m

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