Workouts for the week of 11.13.17

CrossFit Decatur WOD

Workouts for the week of 11.13.17

Monday

WOD:
AMRAP x 15
100 Ab Mat Sit-Up Buy In
with remaining time AMRAP
100′ Plate OH Walking Lunge (45/25 lbs)
20 Push-Ups

(score the lunges as 1 rep)

Tuesday

WOD:
3RFT
1k Row
42 KB Swings (53/35 lbs, use DB’s if we run out of KB’s)
21 Pull-Ups

Wednesday

WOD:
For Load 5-5-5-5-5 Thruster (from rack)

EMOM x 6
5 Weighted Dips (use DB, athlete picks weight)
5 Max Distance Broad Jumps

Thursday

WOD:

5 Rounds For Time
10 Hang Power Cleans 155/105
400m Run

Friday: (in the back building)

WOD:
6 Rounds For Reps
1 Minute of Burpees
1 Minute of Medicine Ball Cleans (20/14 lbs.)
1 Minute of Ring Muscle-Ups –> scale to kipping ring pull-ups on rings, or ring rows for those who can’t muscle-up
1 Minute Rest

(start folks on different stations to accommodate equipment restrictions)

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