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:
2×6 Front squats @75%

WOD:
As many rounds as possible in 5 minutes of:
200m Row
20 Double-unders
10 Kettlebell swings (53 lb./35 lb.)

Rest 3 minutes, then complete:
10min EMOM: 3 Power snatches (135 lb./95 lb.)

Rest 1 minute, then complete:
10min EMOM: 3 Push presses (155 lb./105 lb.)

Post loads and completed rounds to comments.

__________

LEANFIT:
5 rounds of:
As many rounds as possible in 3 minutes of:

3 Power cleans (95 lb./65 lb.)
5 Push-ups
10 Squats

Rest 1 minute between 3 minute rounds. Post completed rounds to comments.

__________

DE:
As many rounds as possible in 10 minutes of:

10 Thrusters (95 lb./65 lb.)
150m Farmers carry

Rest 2 minutes, then complete 6 rounds of:
7 Pull-ups
400m Run

Post completed rounds and time to comments.

Media:
Monday WOD, November 9, 2015

2 thoughts on “Monday WOD, November 9, 2015

  • November 9, 2015 at 6:30 am
    Permalink

    SC: 255#

    WOD: 3 rounds + 50m RX

    EMOM RX

  • November 9, 2015 at 9:13 am
    Permalink

    Strength: 185#

    WOD: 3 rounds + 2 Double Unders (7 minutes)
    EMOM RX

Comments are closed.