Monday Nov 9th
WU Row 250m easy pace
10 Broad Jumps for Distance
10 Vert Jumps for Height
SS Front Squat 4rm w/2sec pause
WOD For Working Time
800m Sprint
20 Clean and Jerks (135/95)
Rest 3 min
800m Sprint
20 HSPU
Tuesday Nov 10th
WU `Banded Monster walks down and back
PVC pass throughs
PNF Face down shoulder stretch w/PVC
Muscle Snatch Instruction
SS 15min To Find a 1RM Muscle Snatch
WOD 3RFT
10 Front Rack Lunges ea Leg (95/65)
10 Burpees
15 Power Snatches (95/65)
Wed Nov 11th Veterans Day
WU C.C.
SS 6×2 Power Clean + Push Jerk up to a heavy set of 2
WOD “Armistice”
9min AMRAP
100m Sprint
11 Sit Ups
11 Air Squats
100m Sprint
22 Sit Ups
22 Air Squats
100m Sprint
33 Sit Ups
33 Air Squats
2min Rest and Reflection then…
9min AMRAP
100m Sprint
11 Push Ups
11 Box Jumps (24/20)
100m Sprint
22 Push Ups
22 Box Jumps
100m Sprint
33 Push Ups
33 Box Jumps
* add 11 Each round.
Thursday Nov 12th
WU Dynamic Runners Style WU
Banded Shoulder Stretch
2×10 Hang to Active
SS 3RM Max Weighted Strict Pull Up
WOD ` 1 Mile Run For Time
Rest 4 Min
8 MIN E2MOM
A: 15 Hip Ext.
B: ME L Sit
Friday The 13th
WU 500m Row
5 BB Strict Press
5 BB Push Press
5 Min DU Practice
15 Walking Lunge
15 Spider Man Push Up
SS 3×5 Working Sets of a 2 sec Pause Back Squat
WOD “Adam vs. Jason vs. Freddy”
13 MIN AMRAP
13 Push Press (95/65)
13 Scissor Lunges
13 Ring Dips
31 Double Unders