WODS 11/18/24

Monday 11/18

"STRENGTH"

In 15 Minutes Complete
6 Front Squat @ 80% 
4 Front Squat @ 85% 
2 Front Squat @ 88% 

"CONDITIONING"

Complete the following as 
1 min Work / 1 min Rest

For Time:
21-15-9
Thrusters (95/75)
Pull-ups

Performance (75/55) 
Fitness: (65/45) Jumping Pull-up/Ring Row

Tuesday 11/19

"STRENGTH"

3 Rounds For Quality
8 Seated Double Dumbbell Shoulder Press
8 Double Dumbbell RDL
1 Min Stationary Double Farmer Hold
Rest As Needed Between Movements & Rounds

"CONDITIONING"

AMRAP 12 minutes:
5 Power Cleans (135/95)
25ft Burpee + Lunge Step + Lunge Step + Air Squat
25ft Bear Crawl

Performance: 115/85
Fitness: 95/65, 6 No Pushup/Box Elevated Burpee

Wednesday 11/20

"SKILL"

Bar Muscle-Up Progression

"CONDITIONING"

Teams of 2. Trade as Needed.

AMRAP 20
5 Power Snatch (95/65)
750m Bike
1 Muscle Up
120 Ft Shuttle Run (Together)

*Add 1 Muscle Up & 1 Shuttle Per Round

Performance:
1 Box Jumping Bar Muscle-up

Fitness:
75/55, 1 Jumping Chest to Bar Pull-up

"FINISHER"

Accumulate 3:00 of Weighted Plank & 100 Flutter Kicks

Thursday 11/21

"STRENGTH"

Every 5:00 x 3 Sets:
10 Deadlifts (Pick Load)
1 Set Unbroken Handstand Pushups

Performance:
8-10 Deadlift / Ab Mat Handstand Pushups 

Fitness:
6-10 Deadlift / Pike /Box Handstand Pushups

"CONDITIONING"

Every 5:00 x 3 Sets:
500m Row
20 Wallball (20/14) (10/9)

Performance:  15 Wallballs
Fitness: 350m Row / 10 Wallballs (14/10)

Friday 11/22

"STRENGTH"

3 Rounds for Quality
Min 1: 8 Ring / Bar / Box Dips
Min 2: 10 KB Goblet Lateral Lunges
Min 3: 12 Barbell Bent Over Rows
Min 4-5: Rest

"CONDITIONING"

For Time:
50 American Kettlebell Swings (53/35)
200 Double Unders
50 American Kettlebell Swings (53/35)

Performance: 40 KBS (44/25) / 300 Single Unders
Fitness: 30 RKBS (35/15), 150-200 Single Unders

Saturday 11/23

"CONDITIONING"

Teams of 2. Trade as needed.

For Time:
5 x 200m (1 Run / 1 Rest)
50 Burpee Broad Jumps
100 Walking Lunge Steps
1000m Row
30 Hand Release Pushups
100 Wallballs (14/10) (10/9)