Monday Nov 16th
WU: Runners Style WU Down and Back
Naked BB on knees squat/ankle stretch
3x 5 air squats
10 Jumping air squats
15 scissor lunge
SS: Back Squat 10RM
WOD: 3 Rounds
40 Double Unders
30 Wall Balls
20 calorie Row
10 Squat snatch 95/65lbs
Tuesday Nov 17th
WU: 3 Rounds
10 pass throughs
10 OHS
10 Push Ups
10 Sit Ups
10 Strict Pull Ups
SS: Work to a max for the complex:
1 Snatch High Pull, 1 Snatch, 2 OHS
WOD: 12 Min AMRAP
1 Legless rope climb
12 OHS (95/65 )
12 Box jump-overs 24/20″
ACC: 3x ME A: L sit
B: 20 Hollow Rocks
Wednesday Nov 18th
WU: CC
SS: E2MOM 16
Start @ 60% 1RM SQUAT clean every other minute on the minute perform 1 SQUAT Clean, Then add 2.5-10lbs each round. (don’t set yourself up to max in minute 6!!!!
WOD: Metcon: (Time Cap 20 minutes)
10 Power clean (135/95lbs)
1 Muscle-up
9 Power clean
2 Muscle-ups
8 Power clean
3 Muscle-ups
7 Power clean
4 Muscle-ups
6 Power clean
5 Muscle-ups
5 Power clean
5 Muscle-ups
4 Power clean
4 Muscle-ups
3 Power clean
3 Muscle-ups
2 Power clean
2 Muscle-ups
1 Power clean
1 Muscle-ups
* muscle ups are rings, if you plan on writing RX! Bar muscle ups are the next scale, specify when you write your score.
Thursday Nov 19th
WU: row 250 easy pace
10 bb RDL
10 Air squats
10 broad jumps for distance
SS: Sumo Deadlift 8rm
WOD: Sprint 400m
Rest 2:1
Run 800m
Rest 1:1
Sprint 400m
Rest 2:1
Run 800M
* for you speedy folks out there…remaining time after your WOD will be spent stretching/ rolling out.
Friday Nov 20th
WU: 800m run
Partner Front rack stretch
3×5 naked BB jerk Balance
CC
SS: 5×3 working sets, Jerk Balance (med/heavy)
WOD: For Time
Row 1000m
15 Thrusters (125/85)
Row 1000m
10 Thrusters
Row 1000m
5 Thrusters