Monday 11/18– Women
Skill Practice: 10 minutes

WOD1: 4 rounds for time of:
200m run
25 Wall Balls (20/14)
15 Kettlebell Swings (70/44)

WOD2: 12 min. to find 3RM back squat

Wednesday 11/20 – Women
Skill Practice: 10 minutes Cleans

10 min to find 2RM power clean
*Focus on technique; don’t add weight until able to perform 2 perfect cleans

WOD: 4 rounds for time of:
50 Double-unders
25 Sit-ups
15 Push-ups
5 Cleans (135/75)

Out of Class WOD
5 rounds, each round for time, of:
30 Air Squats
20 Calorie Row
10 Burpee Over Rowers
* Rest 3 mins between each round

Monday 11/18 — Men
Squat: 12 min EMOM: 4@65% of 5RM
Supersets: Dimmel deadlift: 10-10-10-10; and Pull-up: 10-10-10-10
10 rounds for distance: Run 20 sec; rest 40 sec.
Cash-out: Russian twists: 15-15-15

Wednesday 11/20 — Men
Close-grip bench press: 12 min EMOM: 4@60% of 5RM
Supersets: Push-up 20-20-20-20; and Hollow rocks 20-20-20-20
10 rounds for distance: Run 15 sec; rest 45 sec.
Cash-out: Toes-to-bar (strict, controlled) 5-5-5-5-5

Friday 11/9 — Men
Deadlift: 10 min EMOM: 4@65% of 5RM
7 rounds, every 90 seconds: Shuttle sprint—1/4, 1/2, full length of gym and back
Press: 10 min EMOM: 4@65% of 5RM

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