Thursday November 16th

MWOD:
Row 250m
choose your own adventure x2min
chin bar hang x1min
bottom squat xmax

LIFT:
a1) squat
6@75%
4@85%
2+@955

a2) side plank-ups
3x10/10

WOD: 12 min amrap
11 hang cleans
11 burpees
11 thrusters
11 v-ups

Mwod:  Row 250m, Roll traps on floor with ball, Band lat/tri stretch, Stretch wrist


Military Press 4 x 12

Bent Rows 4 x 12


WOD:  3 RFT

10 Burpee box jumps
20 Body Rows
30 Battle ropes
40 Walking lunges

DL 6 @ 75%, 4 @ 85%, 2+ @ 95%

DB front raise 3 x 10
DB Side raise 3 x10

WOD 1 RFT
50 Lunges (25/45)
40 DB snatches
30 Russian twists
20 DB RDL
10 T get ups

Mwod:  Row 250m, Roll chest on post, Stretch wrists, Band lat/tri stretch, Couch stretch


Bench 5 @ 75%, 3 @ 85%, 2 @ 95%, AMRAP @ 85%

SL Glute bridge 3 x 10/leg


3 RFT

5 Renegade Man makers (25/45)
10 Body rows
15 KB swings
300m Row

Mwod:  Row 250m, Roll glutes, Outside hip stretch on bench, Band hamstring stretch


Deadlift 4 @ 70%, 4 @ 80%, 4 @ 90%, 4+ @ 80%

Side plank ups 3 x 10/side


5RFT

250m Row
8 Power Cleans (85/145)
8 DB Thrusters (30/50)

Bench 4 @ 70%, 4 @ 80%, 4 @ 90%, 4+ @ 80%

Pull ups 3 x 10


WOD:  21-15-9

RDL (95/155)
Burpee over bar

Mwod: Row 250m, Roll glutes with ball, Roll calves on barbell, Roll quads on roller, Bottom squat


Squat 4 @ 70%, 4 @ 80%, 4@ 90%, 4 + @ 80%

Band curls 4 x 20


WOD:  4RFT

Drunk lunge left x 12
KB Swings x 20
Push ups x 10
Drunk lunge right x 12
Battle Ropes x 20
Burpees x 10