Nov 1, 20221 min read11/2 WODWarm up for the following:Include 5 Minute Cardio High IntensityDeadlift1x10 @ 50%1x8 @ 55%1x6 @ 64%1x5 @ 70%1 x 4 @ 75%4 x 3 @ 80%ThenBodyweight Bulgarian Split Squats3x15Seated Single Arm Dumbbell Strict Press4x10/10
Warm up for the following:Include 5 Minute Cardio High IntensityDeadlift1x10 @ 50%1x8 @ 55%1x6 @ 64%1x5 @ 70%1 x 4 @ 75%4 x 3 @ 80%ThenBodyweight Bulgarian Split Squats3x15Seated Single Arm Dumbbell Strict Press4x10/10
11/5 WOD5 Rounds - Not For time 5 Power Snatch 95/75 100 Meter Farmer's Carry Then Tabata #1 Cal Bike Tabata #2 Sand bag or slam ball power...
11/4 WODDumbbell Front Squats 5 x 8 Super Set with Temp Pull-ups 5 x 3 Then For Time: 1000/800 Meter Row -then- 5 Rounds: 30 Push-ups 30 Squats...
11/1 WODIn Teams of 2 For Time For Time: 50 Power Cleans (155/95) 300 Double Unders 2000 Meter Row 400 Meter Farmer's Carry All Work Is Split
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