Sunday-Sunday 191103-1110 – Specialty

Endurance
Sunday 11/3
“Sludge 3.0”
For time:
75 Wall Balls (20/14)
2000/1500 m Row
75 Burpees
1 Mile Run

Wednesday 11/6
“Finish Strong”
0-5 minutes – AMRAP Row for Calories
6-10 minutes – EMOM 12 Unbroken Med Ball Cleans (20/14)
11-15 minutes – EMOM 5 Parallette Shoot-Thrus (Rx+ w/ Push Up and Dip)
16-20 minutes – EMOM 1 Wall Walk + 12 Ab-Mat Sit Ups
21-25 minutes – EMOM 10 Double Kettlebell Russian Swings (2×24/2×16)
26-30 minutes – For Time: Calories rowed in the first 5 minutes of the workout**

Note: For the last 5 minutes of the workout, you will row the number of calories completed during the first 5 minutes. If you cannot complete the same number of calories in 5 minutes you will complete a 1:1 penalty of burpees. Example: You row 86 calories in the first 5 minutes, but complete 56 calories in the last 5 minutes. Your penalty will be 30 burpees to complete at the end of the workout.

Functional Strength
Sunday 11/3
6 rounds:
12 Axle Bar Deadlifts
9 Axle Bar Continental Cleans
6 Axle Bar Push Jerks

Note. The goal is to build weight across all 6 sets. Once the complex starts you cannot walk away from bar.

Sunday 11/10
7 rounds not for time:
10 Dual Dumbbell Floor Press (2×50/2×35)
200 ft Dual Kettlebell Front Rack Carry (2x24kg/2x16kg)
100 ft Box Push

Gymnastics
Skill: Bar Muscle Ups

Olympic Weightlifting
Sunday 11/3 (28th St) and Saturday 11/9 (UWS)</em
Clean + Hang Clean
7×1+1

Back Squat
4×4

Wednesday 11/6
Snatch + Hang Snatch
7×1+1

Snatch Push Press + Overhead Squat
5×2+2

Sunday 11/10 (28th St) and Saturday 11/16 (UWS)
Behind Neck Push Press + Behind Neck Jerk
5×1+1

Behind Neck Jerk
5×1

Behind Neck Press
5×5