WEEK OF 11/20/2017

Monday

Strength
3 sets:
Row 250m
15 DB Shoulder Press
Rest 1 minute between sets

Conditioning
AMRAP in 10 minutes:
5 Box Jumps
10 MB Cleans
10/20 Suicide Run on Turf

Tuesday

Strength
EMOM for 12 minutes:
Odds: 10 KB Reverse Lunges
Evens: 10 KB Swings

Conditioning
3 x 1 minute intervals:
DB Hammer Curls
Overhead Tricep Extensions
Pushup Plank Hold off Box

Wednesday

Strength
none today

Conditioning
The Pilgrimmage Partner WOD
Row 1500m (750m each)
Farmer Carry 200yd (100yds each)
100 Wall Balls (50 each)
50 Burpees (25 each)
Row 1500m (750m each)

Thursday – NO CLASS

Strength

Conditioning