13-17Nov 2017

MONDAY

Strength/Skill

Thruster + Push Press + Power Jerk + Split Jerk
Find Heavy Single for the Day

WOD

3 rounds for time:
15 DB Thrusters (40/25)
50 Double-Unders
3 Rope Climbs (15’/12′)
R+: 45+/30+

TUESDAY

Strength/Skill

EMOM for 5 minutes:
Odds: 3 DB Burpee Power Cleans
Evens: 6 Box Jumps

WOD

5 rounds for time:
10 Burpees to Plate
20yd Suicide Sprint

WEDNESDAY

Strength/Skill

Floor Press (off 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

3 minutes of max reps of the following:
Wall Balls (20/14)
Overhead Plate Reverse Lunges (45/25)
KB Swings (55/35)
Chest to Bar Pullups
Rest 1 minute between movements.  Score total reps/calories.

THURSDAY

Strength/Skill

Alternate the following for 16 cycles (8 of each):
Tabata Farmers Carry @ 1/2 bodyweight
Tabata Plank Hold with Foam Roller

WOD

100 Calorie Row for time

FRIDAY

Strength/Skill

Deadlift
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD


For time:
30 Hang Clean & Jerks (135)(83)
Every time the bar is set down, perform 20 lateral bar hops