11/27-12/2

11/27-12/2

Mike Tulimiero| wods| November 26, 2017| 0 Comments

Monday

A) Core Circuit

4 Rounds:

:30 russian twists

:30 side plank

:30 side plank

:30 front plank

:30 rest

B) Conditioning

5 Rounds:

8 chest-to-bar pull-ups

8 shoulder-to-overhead (135/95)

8 over bar burpees

Tuesday

A) Barbell complex

12min to build: 1 hang power clean + 2 front squats

B) Conditioning

AMRAP4

10 hang power cleans (95/65)

10 front squats

20 DU

Rest 2min

AMRAP4

8 hang power cleans (115/75)

8 front squats

20 DU

Rest 2min

AMRAP4

6 hang power cleans (135/95)

6 front squats

20 DU

Wednesday

A) Warm up EMOM12

1) Tire flips

2) scap pulls

3) seated leg raises

B) Conditioning

AMRAP 9

5 Box Jumps

5 DB HPC and jerks

6’s, 7’s, 8’s …etc

Thursday

A) EMOM 16

1) renegade rows

2) KBS

3) 7-10 Dips / push-ups

4) 2 lap run

B) Back Squat 7×3

Friday

A) Barbell Complex

12min to build: Snatch grip DL + snatch pull + snatch

B) Conditioning

EMOM 18

1) Row 13/10 cal

2) 25 DU

3) 5 hang power snatches

Saturday

4 Rounds of

15 Wall balls

10 Deadlifts (165/115)

Rest 2min then…

3 Rounds of

15 Pull-ups

10 burpees


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