11-18

4 rounds :30 overhead barbell hold Burnout on shoulder presses 4 rounds :30 squat hold Burnout on air squats 4 rounds :30 bent row hold Burnout bent rows 4 rounds :30 hold with feet 6” off floor Burnout flutter kicks

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11-16

Snatch 3-3-3-3-3 WOD Competitor 15-12-9-6-3 Power snatch 115/75 Bar facing burpees Fitness 15-12-9-6-3 Power snatch 95/65 Bar facing burpees Lifestyle 15-12-9-6-3 Power snatch 75/55 Bar facing burpees

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11-15

Front squat 3-3-3-3-3 WOD Competitor 15 AMRAP 5 bar muscle ups 10 front squats 155/105 20/17 cal row or bike Fitness 15 AMRAP 5 chest to bar pullups 10 front squats 115/75 20/17 cal row or bike Lifestyle 5 jumping pullups 10 front squats 95/65...

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11-11

4 sets of :30 plank + 5 deadlifts Veterans Day WOD “Armistice” 11 min AMRAP 11 power cleans 11 burpees over the bar 19 deadlifts 18 pullups Competitor/fitness 135/95 Lifestyle 95/65,jumping pullups

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11-10

Take 10 minutes to warm up your back squat WOD Competitor On the 2:00 for 20 minutes 2 back squats at 55-60% 5-7 toes to bar 50 DUs Fitness On the 2:00 for 20 minutes 2 back squats at 55-60% 5 toes to bar 30 DUs Lifestyle On the 2:00 for 20...

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11-9

WOD Competitor/Lifestyle 3 rounds 800m run 3:00 min of “Cindy” 1:00 min of kb swings 53/35 “Cindy”= 5 pullups, 10 pushups, 15 squats Fitness 3 rounds 800m run 3:00 min of modified “Cindy” 1:00 min kb swings 35/26 Modified Cindy 5 jumping pullups...

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11-8

3 position snatch (Hip, knee, floor) OTM for 10 minutes Use 55%of 1rm WOD Stretch and strengthen 3×5 deadlift with 5 second descent 3 minute easy bike or row 3×5 (each leg) tempo split squat 3 sec down and 3 sec up 3 minute easy bike or...

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11-6

4 rounds Partner 1: 400m run Partner 2: 20kb swings then max sit-ups until partner returns Each partner will run 4 times and do kb swings and sit-ups 4 times

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11-5

2 cleans + 1 jerk 1-1-1-1-1 WOD Competitor/ Fitness 5 rounds 10 single arm db thrusters 50/35 20 box jumps 24/20 Lifestyle 5 rounds 10 single arm db thrusters 35/25 20 box jumps 24/20

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11-4

Tempo back squats 3-3-3-3-3 3 seconds down, 3 seconds pause, 3 seconds up WOD Competitor/Fitness EMOM – 12 minutes Min 1 – 20 ball slams 20/10 Min 2 – :45 sec plank Min 3 – 12 goblet lunges 53/35 Min 4 – max sit-ups...

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Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
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