WOD 20/11
Weightlifting:
Pausing Overhead Squat
5 Sets of 1
*10 Second Pause in Bottom
Set 1: 50% of 1RM Overhead Squat
Set 2: 55% of 1RM Overhead Squat
Set 3: 60% of 1RM Overhead Squat
Sets 4-5: Build to a Heavy
Conditioning:
”Double Jointed”
AMRAP 16
15 Overhead Squats 42,5/30
30 Double Unders
15 Deadlifts 42,5/30
30 Double Unders
Built By CompTrain
3-2-1…GO
WOD 19/11
Conditioning:
”Sea Horse”
3 Rounds
40/30 Assault Bike
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs 60/50
Built By CompTrain
3-2-1…GO
WOD 18/11
Weightlifting:
Olympic Complex
On the 2:00 x 5 Sets
3 Power Cleans
3 Front Squats
3 Push Jerks
Conditioning:
”Randy Savage”
AMRAP 12
3 Rounds of ”Macho Man” 60/42,5
15 Toes to Bar
Built By CompTrain
3-2-1…GO
WOD 17/11
”You go I go”
Team Of 2
80 rounds Of
1 Deficit Push Up
2 Front Squat 42,5/30
3 Boxjump 60/50
WOD 16/11
”Tippy Toes”
For Time:
200 Meter Run, 21 CTB Pull-Ups, 21 Burpees
200 Meter Run, 21 Calorie Row
200 Meter Run, 15 CTB Pull-Ups, 15 Burpees
200 Meter Run, 15 Calorie Row
200 Meter Run, 9 CTB Pull-Ups, 9 Burpees
200 Meter Run, 9 Calorie Row
Built by Comptrain