Monday November 12, 2018
Gymnastics: 3 rounds 60 second plank hold 30 second superman hold Muscle up progressions WOD: Marco 3X 21 Pull up 15 Handstand push up 9 Thruster (135/95)
Friday November 9, 2018
Strength: 12 minute EMOM 2 snatch WOD: Angie 100 pull up 100 push up 100 sit up 100 air squat
Thursday November 8, 2018
Strength: Back Squat 5 @ 55% 1RM; 5 @ 70% 1RM; 3 @ 80% 1RM Sets per sheet for week 6 WOD: 18 deadlift (135/95) 15 power clean (135/95) 12 front squat (135/95) 9 push press (135/95) 6 thruster (135/95) 3 power snatch (135/95)
Wednesday November 7, 2018
Strength: Deadlift 5 @ 55% 1RM; 5 @ 70% 1RM; 3 @ 80% 1RM Sets per sheet for week 6 WOD: Run 400m 9 toes to bar Run 600m 15 toes to bar Run 800m 21 toes to bar
Tuesday November 6, 2018
Strength: Press 5 @ 55% 1RM, 5 @ 70% 1RM, 3 @ 80% 1RM Sets per sheet for week 6 WOD: 8 rounds each: 20 second ME burpee; 10 second rest 20 second ME kettle bell swing (70/44); 10 second rest 20 second ME overhead lunge (45/25); 10 second rest Complete all rounds of each…