WODS: Week of Nov 16

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Warmup B

All classes (gym & Zoom)

A. Front Squat: build to a max in 10 min

B. “Helen” – 3 rounds for time:
Run 400m
21 KB Swings 53/36 lb
12 Pullups

C. Range work:
Wall Death Stretch x 90 sec/side
Diagonal Stretch x 10/side
Diagonal DB SL Deadlift 2 x 5/side


Warmup A

All classes (gym & Zoom)


Male Rx/Female Rx
30 Goblet Squats 24/16 KG
30 Deadlifts 135/85
30 Jumping Pullups wrist/mid forearm
30 Pushups / Strict Press #35

20 Front Squat 135/85
20 Power Clean 135/85
20 Bar Dips / Push ups
20 Strict Pullups / 10 Pullups

10 Power Snatch 135/85
10 L/R Pistols
10 Strict HSPU / Bar Dips
5 Strict Muscle Ups / 1 Strict Muscle Up

There is a 20 min time cap on each tier. If you complete the 30 rep tier in under 20 min, you get 20 more min to work to try to finish the 20 rep tier. If you get that done in under 40 total minutes, then you get another 20 min to try to complete the 10s.

Thanks everyone for all of your hard work & great memories!

Be well, and stay strong!!

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