Thursday November 24, 2016
WOD: Maupin 4 rounds for time Run 800 meters 49 push ups 49 sit ups 49 air squats
Wednesday November 23, 2016
Strength: 3 x 6 snatch grip deadlift 3 x 4 press WOD: 16 minute EMOM (alternating) 3 power snatch 4 handstand push ups
Tuesday November 22, 2016
Strength: 5 x 3 front squat 5 x 3 floor press WOD: 12 minute AMRAP 200m run 10 ring rows 5 push press (115/75)
Monday November 21, 2016
Strength: 3 x 10 overhead walking lunges 3 x 3 power clean WOD: Grace 30 clean and jerk (135/95)
Bonus 11/14-11/18 Regionals 2013.1
Bonus WOD Regionals 2013.1 For time: “Jackie” For time: 1000 meter Row 45 pound Thruster, 50 reps 30 Pull-ups Time cap: 10 minutes Kipping is allowed. Remember to scale the workout wherever necessary. Ask a coach to help with scaling.