Workout of the Day: 11/20/17 - 11/26/17

MON 11/20

A. 4 sets: 

Thruster x 8, 8, 5, 5

(Rest as needed)

Practice pull-ups x 30-60 sec

  Option 1: strict pull-ups

  Option 2: kipping pull-ups - MUST HAVE 1-3 strict pull-ups & 1-3 strict dips to pick this option!

(Rest 90 sec)

 

B. For Reps/Cals: 

2 min - Double Unders

1 min - Rest 

2 min -  Manmakers (NTE 35/25#)

1 min - Rest 

2 min -  Row 

1 min - Rest 

1 min - Double Unders

1 min - Rest 

1 min - Manmakers

1 min - Rest 

1 min - Row

*3 separate scores: total DUs, total MMs, total row cals

 

TUE 11/21

A. 4 sets: 

Pendlay Row x 5, 5, 4, 4

(Rest as needed)

DB Bench Press x 8-12 (only 3 sets)

(Rest 90 sec) 

 

B. For TIme:

400m Run (79th st)

30 KB Swings (NTE 53/35#)

400m Run 

20 KB Swings

400m Run 

10 KB Swings

400m Run 

 

WED 11/22

A. Power Clean - EMOM x 10min 

*build throughout sets, ensuring crisp and clean reps

 

B. 4 Rounds For Time: 

10 Power Cleans 

15 Burpees over bar

10 V-Ups

 

THU 11/23

Turkey Day partner WOD @ 8:30am

Have a great Thanksgiving!!!

 

FRI 11/24

CLOSED

 

SAT 11/25

Saturday surprise!

 

SUN 11/26

SUNDAY STRETCH @ 10am or rest.