Sunday, November 13 - Saturday, November 19

Sunday, November 13 - No Class

 

Monday, November 14

Strength: 10 Minute MOMO

Push Press

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 3 Rounds for Time

0:00 - 6:00 minutes

  • 400M Row
  • 10 Ring Dips
  • 15 Burpees

6:00 - 12:00 minutes

  • 400M Row
  • 10 Ring Dips
  • 15 Burpees

12:00 - 18:00 minutes

  • 400M Row
  • 10 Ring Dips
  • 15 Burpees

*The goal is to complete each round AS FAST as possible. You rest for the remainder of the time frame until 6:00 minutes and 12:00 minutes passes on the clock.

 

Tuesday, November 15

Strength: Back Squat

  • Establish a 1 Rep Max (compare to 7/21/16)

WOD: 3 Rounds for Time

  • 20 KB Sumo Deadlift High Pull (35/55)
  • 15 Knees to Elbow
  • 10 Shuttle Sprints

 

Wednesday, November 16

Warm-Up: Movement Prep for WOD

WOD: 15 Rounds for Time

  • 1 Clean (163/225)
  • 3 Handstand Push-Ups
  • 20 Double Unders

Olympic Lifting - 6:00PM

  • Press in Split - 3x3
  • Split Jerk w/ 2 sec pause in Dip - 5x2
  • Clean DL + Clean from Hip + Clean from Hip - 5 sets at 65-70%
  • Clean Pull - 3x2

Accessory Work

  • Back Squat - 1x8 at 65%; 1x8 at 70%; 1x6 at 80%; 1x6 at 85%
  • Front Squat - 1x5 at 60%; 1x5 at 70%; 1x5 at 75%; 1x5 at 80%

 

Thursday, November 17

Strength: Deadlift 

  • 1x5; 2x3; 3x2

Partner WOD: For Time

  • 5K Row

*Partners can split up the workload however they want.

 

Friday, November 18

Strength: 10 Minute EMOM

Minute 1:

  • 6 Strict Toes to Bar

Minute 2:

  • 30 Second Hollow Hold

WOD: 12 Minute Ladder

1/2, 2/4, 3/6, 4/8...

  • Push Jerk (93/135)
  • Front Rack Barbell Lunge (93/135)

*3 Bar-Facing Burpees between each round

 

Saturday, November 19

Hero WOD: Chipper For Time

"Jag 28" 

  • 800M Run (or Row)
  • 28 KB Swings (35/55)
  • 28 Strict Pull-Ups
  • 28 KB Clean & Jerk (35/55)
  • 28 Strict Pull-Ups
  • 800M Run (or Row)

*35 Minute Time Cap

Posted on November 13, 2016 .