Week 45: 7 - 11 November

Monday, 7 November

Skill: 5 rounds

30 sec arch hold
4-6 slow kip
30 sec hollow rock
8-10 ring row


WOD: Alternating push/pull Gymnastic Strength

Pullups: 10-9-8-7-6-5-4-3-2-1
Ring dips: 1-2-3-4-5-6-7-8-9-10


Tuesday, 8 November

Strength: Front Squat

3-3-3-3-3-3

WOD: 4 RFT

15x over-bar burpee
10x Power Clean @ 155/105
5x Push Press
400m run


Wednesday, 9 November

Skill: EMOM 12 min
odd: 10x alternating KB G2OH
even: 15x Box Jump

WOD: 7 RFT
8x T2B
12x KB Swing


Thursday, 10 November

Strength: Squat Clean + Jerk

EOMOM: 2x Squat Clean + 2x Push Jerk

WOD: AMRAP 10 min

15x Wallballs
20m bear crawl
15x abmat situps
20m bear crawl