November 2016

Thursday December 1st, 2016

Open Gym 5:30am-9:00am & 3:30pm-6:30pm RowingWOD – Test Week A. 3 minutes for max distance @ 24 strokes/minute – Hold 24 s/m for the entire 3 minutes Rest 3 minutes B. 250m Row Sprint for time – All out effort Rest 5 minutes C. 20 minute Row for max distance Log your results to SugarWOD

Wednesday November 23rd, 2016

Strength 4 sets: Single Leg Romanian Deadlift x 10/10 Single Arm DB Strict Press x 10/10 Strict Pull-ups x 6-8 Conditioning “Diane” Reps of 21-15-9 for time: Deadlift (225#/153#) Handstand Push-ups Cash-Out/Skill Reps of 21-18-15-12-9 for time: Box Jumps *Complete each set “unbroken” (bounding) while only allowing yourself to rest between sets.

Monday November 21st, 2016

Olympic 6 x 3 Cleans + 1 Jerk Complete one set of the complex every 2 minutes. Build to something that is heavy. Conditioning 10 x 1 minute: 10 Wall Balls (30#/20#) Max Rep Power Cleans (155#/103#) Rest :30 between each round. Score = total power cleans completed.