Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
2×1 Front squat @ 100%

WOD:
For time:

500m Row
20 Burpees
500m Row
20 Burpees
500m Row
Reps 21-15-9:
Thrusters (95 lb./65 lb.)
Pull-ups

Post loads and time to comments.

_____________

LEANFIT:
For time:

2000m Row
Reps 21-15-9 of:
Thrusters (65 lb./55 lb.)
Pull-ups

Post time to comments.

_____________

DE:

For time:

120 Burpees, every minute on the minute, perform the following movements:
1st minute, 8 Pull-ups
2nd minute, 15 Air squats
3rd minute, 10 Kettlebell swings
4th minute, 5 Power cleans (115 lb./75 lb.)
Repeat until all burpees are complete.

Post time to comments.

Media:
Monday WOD, November 16, 2015

3 thoughts on “Monday WOD, November 16, 2015

  • November 16, 2015 at 6:45 am
    Permalink

    Front Squat: 335# (20# PR!)

    WOD: 17:39rxed – was a gasser! Got off the rower at 10 min, so I had an almost 8 min Fran, definitely was not ready for Fran after all the rowing and burpees.

  • November 16, 2015 at 9:13 am
    Permalink

    Strength: 240#

    WOD: 15:41 Rx Fran took exactly 6 minutes, jumped on the bar at 9:41.

  • November 16, 2015 at 6:25 pm
    Permalink

    Strength: 275# front squats

    WOD: 15:06 RX

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