Nov
18

Monday November 19, 2018

Turkish Getups (NFT)
15 Reps per side

21-15-9
DB Snatch 70/50
Pull-ups

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Nov
15

Friday November 16, 2018

Partner WOD

20min AMRAP
20 Wallballs
20 KBS 24kg/16kg
200m Row

One person completed the movements while the other holds a plank

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Nov
13

Wednesday November 14, 2018

Front Squats
6 reps @ 62.5%
4 reps @ 67.5%
2 reps @ 72.5%

2 reps @ 77.5%

2 rep @ 82.5%

Max reps @75%

Core:
100 TTB
10 Push-ups every time you break

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Nov
13

Tuesday November 13, 2018

3RFT
400m Run
21 Sumo Deadlift High Pulls 75/55
12 Burpee over Bar

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Nov
11

Monday November 12, 2018

10 Min EMOM (Building)
Hang Squat Snatch + OHS

5 RFT
50 Double-unders
15 Hang Power Snatch, 75/55

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Nov
09

Friday November 9, 2018

100 Double Unders
90 Sit-ups
80 Walking Lunges
70 Ball Slams
60 Med Ball Cleans
50 Push Press 45/35
40 Box Jumps
30 Plank Up-Downs
20 Sea Saw KB Press
10 Burpee Pull-ups

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Nov
08

Thursday November 8, 2018

Build to a Max Cluster

Core:
3 Rounds
15 V-Ups
20 Russian KBS
25 Goblet Squats

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Nov
07

Wednesday November 7, 2018

For Time:
1 Mile Run + 15 Legless Rope Climbs

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Nov
06

Tuesday November 6, 2018

Front Squats
Set 1 – 6 reps @ 60%

Set 2 – 4 reps @ 65%

Set 3 – 2 reps @ 70%

Set 4 – 2 reps @ 75%

Set 5 – 2 rep @ 80%

8 Min AMRAP
20 TTB
20 Push-ups

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Nov
04

Monday November 5, 2018

https://jdrfca.donordrive.com/index.cfm?fuseaction=donordrive.personalCampaign&participantID=351512

20 Min AMRAP
30 Double Unders
20 Calorie Row
10 Burpees

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to