WEEK 46: Nov 7-13

This week we go back to our sets of 5 reps, in regards to our strength movements. We’re also introducing the kipping pull up/kipping toes to bar technique, and also working on our handstand push ups to further develop our gymnastics skills. We have two benchmark WOD’s in “Lynne” and “Jackie” as well as some core finishers to keep our bodies strong and healthy.

MONDAY – Nov 7

Strength

Barbell Row 10-10-10-10

Skill

Kipping Toes to Bar

WOD

5 Rounds for time:
15 Deadlift (185/135lbs)
15 Toes to Bar

Finisher

75 Hollow Rocks

TUESDAY – Nov 8

Skill

Kipping Pull Up

WOD

5 Rounds for max reps of:
Body weight bench press
Pull Ups

Lynne Benchmark Workout

WEDNESDAY – Nov 9

Skill

Handstand Push Up

WOD 1

7 Mins:
Max Reps Wall Balls

WOD 2

7 Mins:
Max Reps Wall Balls

Finisher

10 Mins Foam Rolling/Mobility Work

THURSDAY – Nov 10

Strength

Back Squats 5-5-5-5

WOD

5 Rounds for time:
15 Thrusters (95/65lbs)
300M Row
15 KB Swings

Finisher

Accumulate 5 mins in a plank

FRIDAY – Nov 11

Skill/Strength

Turkish Get Ups 3-3-3-3 (Per side)

WOD

5 Rounds for time:
10 Pull Ups
15 Push Ups
20 Squats

SATURDAY – Nov 12

Skill

Double Unders

WOD

Tabata 8 Rounds 20 Sec ON 10 Sec OFF:
Tabata Assault Bike
rest 1 mins
Tabata Burpees
rest 1 mins
Tabata Double Unders
rest 1 mins
Tabata Box Jumps (24/20”)
rest 1 mins
Tibet Hollow Rocks

SUNDAY – Nov 13

Strength

Front Squat 5-5-5-5

WOD

1000M Row
50 Thrusters (45lbs bar)
30 Pull Ups

Jackie Benchmark Workout