Endurance:
15.11
BUDDY WOD
5 ROUNDS
– 500m Row
– 30 Wall Balls @6/4kg
– 30 Burpees Box Jumps Over
REST 2 min between rounds.
17.11
3 ROUNDS on each machine for max reps
In 3 min window x 3:
– 500/400m SKI ERG
– remaining time max rep Push Ups
REST 2 min
In 3 min window x 3:
– 800m BIKE ERG
– remaining time max rep KB Push Press @ 2×16/12kg
REST 2 MIN
In 3 min window x 3:
– 30/21 cal ECHO BIKE
– remaining time max rep Burpees
19.11
AMRAP 7 min
BUY IN:
40/30 cal ROW
Remaining Time AMRAP:
– 12 Burpees
– 12 Alternating DB Snatches
REST 2 min
AMRAP 7 min
BUY IN:
40/30 cal ROW
Remaining time AMRAP:
– 12 Burpees
– 12 DB Box Step Ups
REST 2 min
AMRAP 7 min
BUY IN:
40/30 cal ROW
Remaining time AMRAP:
– 12 Burpees
– 12 Box Jumps
RX – 15/10kg
Lite:
16.11 A) Deadlift 4 x 6 (Build Up)
B) WOD: Every 2 min x 5
– 12 DB Thrusters @2×15/10kg
– Remaining time max cal Row
REST 1 min in between intervals.
18.11 A) Front Squat 4 x 6 (Build Up)
B) WOD: 11 min AMRAP
– 6 Push Ups
– 8 Box Jumps
– 10 Air Squats
19.11 A) 12 min AMRAP
– 12/9 cal Bike Erg
– 10 KB Swings @20/16kg
– 8 AbMat Sit Ups
REST 2 min
B) 12 min AMRAP
– 12/9 cal Row
– 10 KB Snatch @16/12kg
– 8 AbMat Sit Ups
20.11 BUDDY WOD
FOR TIME
– 50 Man Makers
– 700m Double DB Farmers Carry
– 150 cal Row
RX+ 2 x 15/10kg
Split order and reps how ever you like, to achieve fastest time.
1 works = 1 rests.
