Monday November 9, 2015

4 RFT
12 burpees
20 weighted walking lunges (35/45)
15 push ups
20 Sec handstand hold
20 WB (14/20)

Saturday November 7, 2015

Wod:

18 Min Amrap

15 Box Jumps
12 Shoulder to overhead (115/75)
9 V sit ups

Friday November 6, 2015

Wod:

200 meters weighted walking lunges for time 45/35

Thursday November 5, 2015

Wod:

40 Wall balls
10 Double unders
30 WB
20 DU
20 WB
30 DU
10 WB
40 DU

Wednesday November 4, 2015


Wed
15min AMRAP
5 HSPU
10 ring dips
15 KB swings
20 DUs

Tuesday November 3, 2015

Tues
20min AMRAP
5 power cleans (95/135)
10 v-ups
15 WB (14/20)

Monday November 2, 2015

Monday
4 Rounds for time
400m run
10pull ups
10 KB snatches (10/10)
20KB swings
40 DUs