Workout of the Day: 11/19/18 - 11/25/18

MON 11/19

A. 4 sets:

Front Squat x 7-7-5-5

Single arm Kneeling DB Row x 4-6/arm (w/ 2 sec pause against torso)

(Rest 90-120 sec)

B. Partner WOD!

For Time:

20-18-16-14-12

P1: Wall Ball (20/14#)

P2: 20 Double Unders

(15 min time cap)

*Partners work on opposite tasks and switch when each person has completed given task.

TUE 11/20

A. 4 Sets:

Pendlay Row w/ 2 sec pause against chest x 4-6

Double KB/DB Overhead Hold x 30 sec

(Rest 90 sec)

B. For Reps & Cals:

2 min - Row

1 min - Rest

2 min - Toes to Bar

1 min - Rest

2 min - DB Manmaker (mod wt)

1 min Rest

2 min - Row

*3 separate scores: row cals, T2B, MMs

WED 11/21

A. 4 Sets:

Close Grip Bench Press @30x1 x 4-6

(spot partner)

Strict Pull-up x AMRAP [only 3 sets]

(Rest 90 sec)

B. 3 Rounds for time:

16 KB Sumo Deadlift High-pull (53/35#)

24 Mountain Climbers (12/side)

400m Run (79th st)

THU 11/22

Turkey Day WOD!

FRI 11/23

CLOSED

SAT 11/24

Saturday surprise!

SUN 11/25

SUNDAY STRETCH @ 10am or rest.