Monday November 30
Warm-up/mobilize 20 minutes. Ohs, 1-1-1-1-1(22 minutes). Then, 3 rft, 18/15 cal Echo bike (25/20 cal row), 15 ohs 75/55#, 10 push ups, 5 pull-ups.
Tuesday December 1
Warm-up/mobilize 20 minutes. Power cleans, 2-2-2-2-2(20 min.). Then 20 minute amrap 1000/800 m Echo bike (500/400 m row), 10 T2bar, 15 burpees.
Wednesday December 2
Warm-up/mobilize 20 minutes. Bench/floor press, 3-3-3-3-3(20 min.). Then 4rft, 30/20 cal row, 30 wall balls 20/16#, 30 alternating dB snatch 50/35#.
Thursday December 3
Warm-up/mobilize 20 minutes. OPEN GYM, #1 wod you missed this week. #2-3 rft, 10 bench press @155/135#, 20 T2bar, 30 box jumps 24/20”. #3-4rft, 20 med ball press Russian twists, 20 med ball r/l knee tucks, 20 med ball hollow rock hold scissor kicks(10 low/10 high).
Friday December 4
Warm-up/mobilize 20 minutes. Amrap 39. 39 cal row, 39 box jumps 24/20”, 39 Russian kbswings 53/35#, 39 abmat sit ups. Optional is to do as a partner wod, U go-I go. Split reps evenly.
Saturday December 5
Warm-up/mobilize 20 minutes. Teams of 2, 40 minutes. 100 cal Echo bike, 100 pull-ups, 100 cal row, 100 power cleans 95/65#, 100 cal Echo bike, 100 burpees, 100 cal row.
