Monday Nov. 2nd
WU: 2 min DU practice
Couch stretch
Hip Mobility/ shoulder mobility
S.S. Back Squat 10RM
WOD 20min AMRAP
10 Pull Ups
10 Power Snatches 95/65#
3 Rope climbs
Tuesday Nov 3rd
WU: Inch worm
3×5 BB Good Morning
3×4 BB RDL
S.S. Deadlift 8RM (touch and go)
WOD For Time
Row 1000m
10 Pistols Ea leg
Row 500m
5 Pistols Ea Leg
Row 250m
2 Pistols Ea Leg
Wednesday Nov 4th
WU: 400m run
5-10 min handstand practice
S.S. Snatch Grip Push Press 5RM
WOD 2RFT
100 DU
10Power Clean (145/105)
10 S2O (same weight as clean)
Thursday Nov 5th
WU: C.C.
S.S. 4×5 Good Mornings (Med/Heavy)
WOD “Karen”
For Time
150 Wallballs 20/14
ACC 3X max effort weighted plank hold
Stretch/roll out
Friday Nov 6th
WU: Row 250 easy pace
Banded shoulder/hip mob
Monster walks with bands around knees
S.S. 15 min to find a max of the complex:
1 snatch highpull, + hang power snatch, + 1 OHS
WOD For Time
25 C2b (adv: 8 Muscle up)
25 cal Row
25 Box Jump
25 Burpee
5 Rope Climbs
Saturday Nov 7th
To Be Announced