WODS 11/19/18-11/23/18

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Monday

1rd every 5 min
x4
Run 400m
8 Front squat increase wt each rd (From floor) start at 65%
40 DU

This is a different type of strength workout. The goal is to see what you can get up to with an elevated HR. We define strength as the functional application of force. So today, we get to apply all that strength we’ve built over the last 6 weeks.

Tuesday

Train Wreck

15-12-9-6-3 TGU

60-50-40-30-20  AKBS 53/35

30-25-20-15-10 Pullups

Today is the complete opposite of yesterday. This is longer duration, high HR, earn that Thanksgiving Turkey. The key here is pacing. Think about how to break up the bigger sets so that you can pick it up on the last 2 rounds.

Wednesday

5 min AMRAP
50 Wallballs
max rds
7 DL 225/155
7 BF burpees
rest 3 min
5 min AMRAP
40 wallballs
max rds
6 Deadlift 275/185
8 BF burpees
rest 3 min
5 min AMRAP
30 Wallballs 20/14
max rds
5 Deadlift 315/205
9 BF burpees

We haven’t done a lot of deadlifting as strength work, but I think you all will be surprised with how much better your deadlifts feel after all the squats we’ve been doing. I want you to select weights that you can do unbroken for 1 round. The goal is to keep moving for each 5 min.

Thursday

Thanksgiving 9am only!

Friday

9am only!