workouts

Skill Rowing warm-up. Find optimal damper setting to maximize efficiency. WOD 20 min for distance 1000 m Row30 seconds REST

WOD 25 min AMRAP 50 DB/KB Snatch40 Weighted Step-Ups30 Pull-Ups20 Burpees

Strength Front Squats5-4-3-2-2*Last 2 reps should be at a weight heavier than last week (11/16) WOD 8 min AMRAP 2-4-6-8–Front Squats (135/95)Push-ups

Extended Warm-up / Skill Ankle and T-spine Mobility Overhead Squat Focus and warm up WOD 21-15-9 OHSTuck-Ups

Skill Kettlebell technique for Russian Swings, 1-arm Russian Swings, and Snatches WOD 10 RFT: *Kettlebell movement40 Single-unders *Perform the KB movement & reps needed for ...

MONDAY 11/22: KETTLEBELL MOVEMENTS (RUSSIAN, 1-ARM RUSSIAN, & SNATCH), SINGLE-UNDERS TUESDAY 11/23: OVERHEAD SQUATS, TUCK-UPS WEDNESDAY 11/24: FRONT SQUATS, PUSH-UPS THURSDAY 11/25: THANKSGIVING PARTNER WOD: KB/DB SNATCH, WEIGHTED STEP-UPS, ...

Strength 1RM Thruster WOD 10 min AMRAP:12 Thrusters12 Pull-Ups

Skill KB Technique and Double-Unders Progression WOD 8RFT:30 Dubs20 KB Movement (Based on Leveling Up)10 Goblet Squats

Skill Rowing – Pacing WOD 20 min Row for distance*Every 500 m perform 15 sit ups

Strength Front Squats5 sets x 2 reps WOD 5 RFT:15 Sumo DL High-Pull (70/53)15 Push-Ups15 Air Squats