November 2020

For time:   400m Run (or 200m Suitcase Carry. 1 x 24/16kg)   3 x 19 Goblet Lunges (24/16kg) 83 Double Unders   400m Run   7 x 3 Deadlifts 7 Burpee Box Jumps (24/20”)   400m Run   DL Level – M / F (kg) 1 – 50/35 2 – 70/50 3 – 100/70 4 – 130/90 5 –...

4 x AMRAP in 5 minutes   - Rest 2 minutes between stations   A) 1 KB TGU (20/12kg) 5 Burpees   B) 5 DB Hang Power Cleans (2 x 20/15kg) 10 Plank Jacks   C) 5 Strict HSPU 10 Hollow Rocks   D) 1 Rope Climb (sub 5 Pull-Ups) 10/8 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

“Carlos Lillo”   For time: 40-30-20-10   KB Swings (32/24kg) Goblet Squats (32/24kg) Toes-to-Bar   - Subs: 1) Russian Swings, Pendlay Rows, SDHP 2) Air Squats, Weighted Stepups (20/16”) 3) Russian Twists, Flutter Kicks (2 x reps), 400-300-200-100m Run [vc_gallery type="image_grid" images="24702" img_size="full" column_number="2"...

0 – 5:00 75 Wall Balls (9/6kg)   5:00 – 15:00 AMRAP 10, 20, 30… Double Unders 1, 2, 3… Strict Pull-Ups 3, 6, 9… Power Cleans (50/35kg)   15:00 – 20:00 Rest   20:00 – 25:00 75 Situps   25:00 – 35:00 EMOM 1 Clean or 12/10 Calories [vc_gallery...

Partner WOD (you go, I go)   For time:   4 x 200m Run each - relay style   straight into   4 x 20 Pull-Ups 20 HSPU - share reps and partition as required   straight into   2 x 40 RKBS (24/16kg) 40 Calories - 20 reps per person per round, no further partitioning [vc_row css_animation=""...

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