WOD – 13 Nov 19

A.

Max Rep Bar Muscle Up in 5 Minutes, then:

8 Rounds:
(1 Minute Work, 45 Sec Rest of this KB Flow)

Single Arm Clean, Left
Front Squat
Single Arm Push Press, Left
Single Arm KB Swing, Left
Single Arm KB Swing, Right
Single Arm Clean, Right
Front Squat
Single Arm Push Press, Right

Then:

Max Rep Strict Pull-ups

B.

3-3-3-3-3 Weighted Pull-ups

WOD – 7 Nov 19

A.

5-4-3-2-1 Deadlift. Start @ 80% 1RM.

B.

4 Minute AMRAP:

10 KB Goblet Squat
10 KB Swing

Rest 2 minutes, then 4 Minute AMRAP:

10 Goblet Lunges, Each Leg
10 Single Leg Deadlifts, Each Leg

RX: 53/32 lb Kettlebell

Post Rounds/Reps and Weight to Comments.

WOD – 4 Nov 19

A.

Death by Bear Complex

Do 1 Bear Complex the first minute, add a Bear Complex each minute until you can’t complete the required number.

Rest 2 minutes, then:

100m Shuttle Run for 3 Minutes.

RX: 70/50lb Sandbag.

B.

5-4-3-2-1 Front Squat. Start at 80% 1RM.

Post Results and Weight to Comments.