Three sets of:
Bulgarian Split Squat
5-5-5 (5/leg)
Rest 60 seconds
32/24 kg Kettlebell Swings x 15 reps
Rest 60 seconds;
and then,
Complete as many rounds and reps as possible in 15 minutes of:
185/135 lb Deadlift x 9 reps
Hand Release Push-ups x 12 reps
100 m sprint
Three rounds, 15-12-and 9 reps, for time of:
– 135 pound barbell Thrusters
– 45 pound weighted Pull-ups
*If you can’t do unassisted pull-ups yet, try using the next smallest band.
then…
November Challenge
Front Squats
5-5-5
then…
Rounds of 21, 15 and 9 reps for time of:
– Front Squat (use 70-75% of today’s 5-RM)
– Knees to Elbow
(Take barbell from the floor if you are capable of doing so.)
Five sets of:
Deadlift x 5-7 reps @ 31X1
Rest 20 seconds
Push-Ups x 10-25 reps @ 1010
Rest 3 minutes;
then…
5 rounds for time of
– 20-Yard Suicide Sprint (5 out & back, 10 out & back, 15 out & back, 20 out & back)
– Dumbbell Ground to Overhead x 10 reps (35/25)
Four Sets of:
Push Jerk x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 20 reps
Rest 90 seconds;
and then,
“Helen”
three rounds for time of:
– 400m run
– 21 kettlebell swings (1.5/1)
– 12 pull-ups
“Elizabeth”
21-15-9 reps of:
– Clean 135 pounds
– Ring dips
Saturday Free Community Workout
For time:
– 100 pull ups/ring rows
– 100 push ups
– 100 squats
– 100 sit ups
– 400 m run (together)
* partner WOD, only one partner is working at a time and reps don’t have to be equal between the two
50x Deadlifts (135#/95#)
20x KB swings (53#/35# KB)
50x Sit-ups
20x KB swings
50x Knees 2 elbows
20x KB swings
50x Box jumps (24’/20′)
20x KB swings