Friday, November 30th

A1. Back Squat 8-8-8-8
A2. 8-12 Pull-Ups x4


B. For Time:
10 Rounds of
5 Push-Ups
7 KB Swings
9 Wall Ball

Wednesday, November 28th

A. Shoulder Press 8-8-8-8
B. Hang Clean 4-3-2-1
+
(Together...with a partner)
AMRAP in 10 min
10 Dead Lift (135#/95#/65#)
10 Lateral Burpees Over Bar

Monday, November 26th

A1. Bench 8-8-8-8
A2. SA DB Row 8-8-8-8
B1. Front Squat 8-8-8-8
B2. 8-12 K2E x4
C. 15 Back Extensions x4
D. 150 Abmat Sit-Ups For Time

Monday, November 19th

Testing Day:

A. Bench 1RM
B. Press 1RM
C. DL 1RM
D. For Time:
30 Thrusters (65#/45#)
500m Row

*Record all scores to blog for 10 pts, no later than Tuesday November 20th!

Thursday, November 15th

WOD:
Warm-Up: Jog, Wall Walk

A. Back Squat 3-3-3-3
B. Hang Power Clean 3-3-3-3

Then (Together)
AMRAP in 8 min
15 Air Squats
200m Run

Rest 4 min

AMRAP in 8 min
10 Burpees
15 KB/DB Swings

Tuesday, November 13th

WOD:
A1. Dead Lift 3-3-3-3-3
A2. 12-15 Back Extensions x5
Rest 3 min between
B1. Bench 3-3-3-3-3
B2. 8-12 Ring Rows x5

Then (on own)...
EMOM for 10 min
5 push-ups
10 sit-ups
15 squats

Thursday, November 8th

WOD
A. Hang power clean 3-3-3-3
B. Lat pulldown or pullups 12-12-12-12

C. (Together)
3x:
1 min burpees - outside
1 min box jumps - outside
1 min MB front squats – in db room
1 min SDHP – on platforms and in front of racks

Tuesday, November 6th

WOD:
A. Front Squat 8-8-8-8
B. Bench 8-6-4-2

Then (With Partner)...

For Time:

5 rounds for time of:
Run 200m
10 Push-Ups
20 Air Squats

Friday, November 2nd

WOD:
Skill: Hang Power Clean

A. Hang Power Clean 3x5

For Time:
10 Burpees
20 Box Jumps
30 Step Walking Lunge
40 Sit-Ups
50 Squats
40 Sit-Ups
30 Step Walking Lunge
20 Box Jumps
10 Burpees