Siteplicity

WOD 11 – 26 – 21 10 rounds each 200m row 10 burpees over the rower rest 1 : 1

WOD 11 – 25 – 21 With a partner : 100 Wall Ball 400m run with ball together 100 medball situps 400m run with ball together 100 Box jumps 24 / 20 400m run with ball together 100 burpees 400m run with ball together

WOD 11 – 24 – 21 A. Overhead squat from RACK 4 – 4 – 4 – 4 3 – 3 – 3 B. 8 rounds for time 8 Overhead squats 95 / 65 8 pull ups

WOD 11 – 23 – 21 A. Turkish Get up 5 sets of 2 each arm B. 3 rounds for time 25 russian KB swings 53 / 35 25 calorie row

WOD 11 – 22 – 21 AMRAP 16 8 devil press single DB 25′ Lunge with dumbbell overhead 8 toes to bar 25′ lunge with dumbbell overhead Use a Dumbbell you can both lunge and Devil press effectively.

11 – 19 – 21 Run 1 mile then 10 rounds of chief 1 round of chief is 3 cleans 135 / 95 6 push ups 9 squats.

WOD 11 – 18 – 21 AMRAP 15 1000m row 100 wall balls 10 rope climbs

A. Back squat 2 x 8 3 x 4 4 x 2 B. AMRAP 15 with a partner share 50 cal bike share 50 HSPU or 50 DB shoulder to overhead.

A. Snatch emom 3 min x 3 snatches 3 min x 2 snatches 4 min x 1 snatch B. amrap 12 15 snatch 75 / 55 250m run 35 dubs.

WOD 11 – 15 – 21 A. Deadlift 5 – 5 – 3 – 3 – 3 – 2 – 2 – 2 – 2 B. G I Jane 8 min AMRAP burpee pull ups Scale with a bar you can get your chin over when jumping.