Saturday"Partner Hero WOD- Ned"7 rounds for time of:11 x Back Squats (Heavy) (each does 11 squats)1,000 x meter row (split each row) *Waterfall. Once you are done with your squats,...
Programming for Week of Nov 18th
????Programming for Week of Nov 18th to 23rd????
⚡️Reminder: BROWN levels ONLY shown
⚡️Thanksgiving is next week and we are doing some fun things the morning of! Don’t forget and make sure you’re there!
????Monday????
????Pullups
Build to a Heavy
3 Wtd Pullups
????“Body Surfing”
For Time
1k Row
10 Ring Muscleups
30 Burpees
60 Box Jumps 24/20
90 Abmat Situps
800m Run
????Tuesday????
????Clean & Jerks
Build to a Heavy
Single
????“Pass Interference”
For Time
30 Clean & Jerks
135/95
Any break is
50 Double under
(up to 6 penalty sets)
????Wednesday????
????Front Squats
Build to a Heavy
5 Reps
????“Revolving Door”
For Total Reps/Cals
1:00 Air Squats
1:00 Rest
1:00 Bike
1:00 Rest
1:00 L-Sit
1:00 Rest
x 3
????Thursday????
????“Silver Fern”
20 min AMRAP
15 Russian KbS
70/53
12 Wallballs 20/14
9 Box Jumps 24/20
200m Run
????Accessory Finisher
3 Rounds
For Quality
10 Banded Wood
Chops (ea/s)
10 Side-lying Hip
Abduction
10 V-ups
10 Glute Bridges
w/2 sec Pause at
top
????Friday????
????Power Snatch
12 minutes
Build to a Heavy
Single
????CFG Open WoD 11.1
10 min AMRAP
30 Doubleunders
15 Power Snatches
75/55
????Saturday????
????Push Press
12 minutes
Build to a Heavy
Single
????“French Top”
Every 3 min x 5
5 Bar MU
10 Front Squats
135/95
15 Burpees Over Bar
Let’s have a great training week!
