21 November WOD

Strength: 2×5@70%, 3×3@80%, 2×1@90% of 1rm deadlift

WOD:
3 rounds for time of:
50 Abmat sit-ups
25 strict handstand push-ups

20 November WOD

Strength: 7×1 clean
5×3 OHS

WOD:
“JT”
21 15 9
Handstand push-ups
Ring dips
Push-ups

19 November WOD

Strength: 2×5@70%, 3×3@80%, 2×1@90% of 1rm push jerk

WOD:
3 rounds for time:
50 hip extensions
25 strict pull-ups

OR

4 rounds
15 Cals on row
25 wallballs

18 November WOD

Strength: 7×1 snatch

WOD:

WORKOUT 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

*if you only complete 1 3min segment you may do extra work
1 round
100-foot walking lunge, carrying 30-lb. dumbbells
24-inch box jumps, 30 reps
30-lb. weighted pull-ups, 20 reps

17 November WOD

Strength: 2×5 @70%, 3×3 @80%, 2×1 @90% of 1rm Front Squat

WOD:
3 rounds for time of:
30 toes-to-bars
155/105lb clean and jerks, 15 reps

14 November WOD

Strength: 7×1 thruster

WOD:
AMRAP in 12
40 cal row
30 toes 2 bar
20 bar facing burpees
10 hang squat cleans 165/115

13 November WOD

Strength: 7×1 below the knee clean

WOD:
40 sumo deadlift high pull 75/55lb
40 wallball to 10ft target
30 SDLHP
30 WB
20 SDLHP
20 WB

Or
5k Run

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