Wednesday November 30, 2016
Strength: Alternating sets of: Back squat 5×5 (65% of 1 RM) Press 5×5 (65% of 1 RM) WOD: 3X 400m run 20 burpees 20 V ups
Tuesday November 29, 2016
Strength: Alternating sets of: Squat clean 5×3 (65% 1RM) Jerk 5×3 (65% 1RM) WOD: 10 minute EMOM 12 wall balls (20/14) 15 kettlebell swings (53/35)
Monday November 28, 2016
Strength: Warm up 3 movements for WOD and set up barbells WOD: Linda 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5 BW/ 1.0 BW) Floor Press (1.0 BW/ .67 BW) Clean (.75 BW/ .50 BW) Set up 3 barbells, work in groups as necessary.
Bonus 11/21-11/25 Regionals 2013.2
Bonus WOD: Regionals 2013.2 Overhead squat complex 7 Minute ladder of: 3 Overhead squats Men’s starting weights (pounds): 135, 185, 225, 255 Women’s starting weights (pounds): 85, 125, 155, 175
Friday November 25, 2016
Strength: 5×3 back squat 5×3 bent over rows WOD: “Rowling for burpee box jumps” With a partner: Row 1600 meters Each partner rows to exact multiple of 100m then does 1 burpee box jump (24/20) (not step ups) for each meter over/under the 100 mark. After last box jump, tag partner for them to start…