Monday November 6, 2017
Strength: 4 alternating sets of: 4 press – work up in weight each set 4 deadlift – work up in weight each set WOD: Nicole 20 minute AMRAP 400m run Max rep pull ups
Friday November 3, 2017
Strength: Alternating sets of: 4 x 6 power snatch 4 x 6 push press WOD: 3X 10 front squat (115/75) 10 calorie assault bike Rest 4:00
Thursday November 2, 2017
Strength: 2 front squat + 18 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: 3X 200m farmer walk (53/35) one KB each hand 15 handstand push ups
Wednesday November 1, 2017
Strength: 15 minute EMOM 1 per 90 seconds – Full clean with holds on the way down – hold above knee 3 seconds, hold below knees 3 seconds, hold just above floor 3 seconds. WOD: 12 minute EMOM (alternating) 30 double unders 10 deadlifts **record weight for score
Tuesday October 31, 2017
Strength: 3 x 5 tire flip 3 x 5 overhead ball slam WOD: 9 minute AMRAP 7 thrusters (75/55) 7 pull ups 7 burpees