WOD 20/11/15

November Programming:





**You can click on any of the hyperlinked movements below to see a video demonstration!**

Strength: Deadlift/snatch

A) Deadlift 5×5 with weight from Elements
B) Deadlift 5-5-5-5-5 increase weight each set to failure
C) Hang snatch + OHS 5*2+2×70% max snatch
D) 5 rounds NOT FOR TIME Snatch + Hang Snatch + 2 OHS (Start from 70% snatch and add weight each round.

MetCon: 21-15-9 reps of

A) KB swing 32/20 kg + wall balls
B) Deadlift 80/45kg + wall balls
C) Deadlift 100/70 kg + wall balls
D) Power clean 70/45kg + wall balls



Overhead + wrist mobility


EMOM: 20 min

Odd min: 2-5 RMU – unbroken (5 false grip ring pull ups)

Even min: 10m Handstand walk (20 shoulder taps)


Metcon: 15 Minute AMRAP

400m run

21 Sumo Deadlift High Pull (42.5/30kg)

12 C2B Pull ups