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Friday, November 29th, 2019

Friday, November 29th, 2019 Weightlifting SWOD: Deadlift 10 minutes to work to:1 Tempo Deadlift*5 seconds up, 5 seconds down. Metcon WOD: Metcon (Time) For Time:25/18

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Thursday, November 28th, 2019

Thursday, November 28th, 2019 Metcon WOD: Metcon (Time) Team MurphFor Time:1 Mile Run100 Pull-ups200 Push-ups300 Squats1 Mile Run *Complete with a partner and partition you

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Wednesday, November 27th, 2019

Wednesday, November 27th, 2019 Weightlifting WOD: Power Snatch 15 minutes to work up to:3 Position Power Snatch*Pockets*1″ Above the Knee*Floor Metcon WOD: Metcon (AMRAP –

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Tuesday, November 26th, 2019

Tuesday, November 26th, 2019 Metcon WOD: Metcon (Time) 3 Rounds:400 Meter Run10 Power Cleans (155/105)500/400 Meter Row10 Push Jerks (155/105) *Time cap: 25 minutes

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Monday, November 25th, 2019

Monday, November 25th, 2019 Weightlifting SWOD: Back Squat 15 minutes to complete 3 “Working Sets” of:5 Back Squats (3 rounds) Metcon WOD: Metcon (AMRAP –

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Saturday, November 23rd, 2019

Saturday, November 23rd, 2019 Metcon WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 4:21/15 Calorie Row21 Kettlebell Swings (53/35)21 Thrusters (75/55) Rest 4 Minutes AMRAP

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Friday, November 22nd, 2019

Friday, November 22nd, 2019 Weightlifting SWOD: Hang Power Clean 15 minutes to build to a heavy complex of:1 Hang Power Clean1 Power Clean*Must be unbroken

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Thursday, November 21st, 2019

Thursday, November 21st, 2019 Metcon WOD: Metcon (Time) 10-20-30-40-50:Double UndersAbMat Sit-ups After Each Set:Strict Pull ups (5-10-15-20-25) *Time cap: 20 minutes

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