Month: November 2016

In teams of 3, every 3 minutes complete 5 deadlifts 5 bench press and 5 power cleans. Use between 65 to 75% of 1 rep max. Rest and repeat every 3 minutes for 10 rds.  *Each team member starts at a station and cycles through all 3 each round.

Front squat 5×5 increase weight 5# from last week Push press 5×5 WOD “Jackie”1000m row50 thrusters 35/4530 pull ups

WOD “Death By Plate Weight “4RFT W25#/M45#400m run w/plate20 burpee to overhead to plate jump20 overhead traveling lunge steps (alt. legs)20 ab mat sit-ups w/plate

OH squat 5×5 increase weight 5# from last week Power snatch 8 min EMOM 3 @ 60/65% WOD 5RFT10 OH squat 95/65 10 dips250m row

Skill- weighted pull ups 2-2-2-2-2 or if you do not have strict pull ups perform 5 sets max rep supine ring rows Strength- dead lift 5×5 increase weight 5-10# from last weekBench press 5×5 WOD AMRAP in 10 min. 15 push ups/15 pull

Back squat 5×5 increase weight 5-10# from last weekThruster 2-2-2-2 increase weight each set WOD “The Chief” AMRAP 3 min-Rest 1 min. between sets, repeat for 5 sets of 3 power cleans (65/95) 6 push-ups 9 air squats

Front squats 5×5 Push jerks 5×5 10 EMOM:3 thrusters 65/953 lateral jump burpees

Skill: rope climb practice WOD: NFT10 power cleans 200m run8 power cleans 400m run6 power cleans 600m run4 power cleans 800m run2 power cleans 1000m run

OH squat 5×5 Three- 8 min. AMRAP A). 10 HSPU or 3 wall walks10 goblet squats 35/53 Rest 2 min. B). 50 double unders or 100 singles 10 chest to bar pull-ups or 20 pull-ups Rest 2 min. C). 5 muscle ups or 10 toes to bar20 ab mat sit ups