WORKOUT OF THE DAY

WOD – FRIDAY, NOVEMBER 16TH 2018

STRENGTH
Four sets of:
Front Squat x 4-6 reps @ 30X1
Set 1 – @ 65%
Set 2 – @ 70%
Set 3 – @ 75%
Set 4 – @ 75%
Rest 20 seconds
Tall Box Jumps x 1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

 

WOD

Every 2 minutes, until you cannot maintain a 2-minute interval (Capped at 20 minutes/10 intervals):
8 Lateral over the bar burpees
8 DB Snatches (50/35)
8 Thrusters (115/80 lbs)

WOD – WEDNESDAY, NOVEMBER 14TH 2018

WOD
Every minute, on the minute, for 30 minutes (5 sets of each):
Minute 1 – 5 Strict pull ups/faux bar pull ups + 5 strict T2B/V-ups
Minute 2 – 50 Double unders
Minute 3 – 10 L-seated KB/DB strict press
Minute 4 – 45 Second side plank (right side)
Minute 5 – 5 Box jumps (30/24)
Minute 6 – 45 Second side plank (left side)