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Group Workouts 11 – 17 November 2019

Monday 11 November 2019

Weighted Dips 5-5-5-5-5

21-15-9 Reps for time of:

  • Kettlebell Swings

  • Pull-ups

Rest 5:00, then:

9-6-3 Reps for time of:

  • Ball Slams

  • Double Kettlebell Thrusters

Strength Class 2 1830

  • Back Squat 10-8-5-3 3*5

  • Bench Press 10-8-5-3 3*5

  • Power Clean 5*3

Tuesday 12 November 2019 – WOD for Warriors & Guest Day!  All local guests workout for free!

WOD for Warriors Partner Workout.

AMRAP 22:00:

Barbell Version:

  • 11 Power Cleans (Rx 62.5/42.5, “Px” 40% 1RM)

  • 11 Burpee-Over-Bar

  • 19 Toes-to-Bar

  • 18 Wall Balls

Bodyweight Version:

  • 11 Burpees

  • 11 Walking Lunges (lunge w/L & R = 1)

  • 19 Sit-Ups

  • 18 Air Squats

Wednesday 13 November 2019 – Guest Day!  All local guests workout for free!

5 Rounds for Time:

  • 10 1-side Kettlebell Stationary Lunges Non-Dominant

  • 10 Pull-ups

  • 10 1-side Kettlebell Stationary Lunges Dominant

  • 10 Push-ups

Thursday 14 November 2019

Rounds For Quality 30:00:

  • 1 Rope climb

  • 40m OHFR Carry (20/20)

  • Row As far as possible in 10 pulls

  • 10 Reverse Rotating Lunges

  • 20 Russian Twists

  • Max Handstand Hold

Friday 15 November 2019

Squat of Choice 10-8-5-3-5-5-5

Weighted Pull-ups 5-5-5-5-5

Sumo Deadlift 8-5-3-5

Saturday 16 November 2019

AMRAP 8:00:

  • 40m Bear Hug Carry

  • 20 Sit-ups

  • Rest 6:00

AMRAP 8:00

  • 30 Double-Unders or 60 Single Skips

  • 0:20 in Handstand Hold

  • 10 Kettlebell Swings – VERY heavy

Compare 28 Sept 19

Sunday 17 November 2019 – Layers/Gloves?

For Time:

  • 1,000m Run

  • 30 Pull-ups

  • Run 800m

  • 30 Heavy Kettlebell Swings

  • Run 600m

  • 30 Knees-to-Elbows

  • Run 400m

  • 30 Push-ups

  • Run 200m

  • 30 Squats

Compare 22 Sept 19, 7July19, 21April19

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