November 2016

Olympic A1. 5 x 1 Snatch Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch Keep the weight moderate, move the bar quickly and efficiently. A2. 5 x 4 Tall Box Jumps Conditioning Reps of 21-18-15-12-9: Handstand Push-ups Front Rack Lunges – 1 count (115#/83#)

Accessory A1. 4 x 6 Deadlifts @ 40%-45%-50%-55% 5RM A2. 4 x 10 Banded Hip Thrusts A3. 4 x 15 Hollow Rocks Conditioning 3 rounds – As many reps as possible: 1 minute Max Wall Balls (30#/20#) :30 Rest 1 minute Max C2B Pull-ups :30 Rest 1 minute Max Calorie Row :30 Rest

Strength A. 15 minutes to establish a 1RM Front Squat B. 12 minutes to establish a 1RM Push Press Conditioning 8 minute AMRAP: 800m Run Max rep Burpees to target w/ remaining time

Olympic 6 x 2 Cleans + 1 Jerk – Every 2 minutes. Build to something that is heavy but not maximal. Conditioning 4 rounds for time: 20 Hang Kb Snatches -10 right/10 left (53#/35#) 15 Toes-2-Bar 50 Double Unders

Partner WOD Rowing “Bradley” With a partner, complete 10 rounds each of: 100m Row 10 Pull-ups 100m Row 10 Burpees Partners will alternate whole rounds.  There is a 30 minute time cap. U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort

Thank you, Veterans. Conditioning “Morrison” Reps of 50-40-30-20-10: Wall Balls (20#/14#) Box Jumps (24″/20″) Kettlebell Swings (53#/35#) U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when

Strength Deadlift A. 5-5-5 @ 65%-75%-85% of 5RM 3-3-3 @ 90%-95%-100% 5RM B. 2 Deadlifts @ 90% 5RM every :30 for 4 minutes (8 sets) Conditioning In a 4 minute window, complete the following: 35/30 Calorie Row 15 Burpee Box Jumps (24″/20″) Max Rep Toes-2-Bar Rest 2 minutes between rounds. Complete 3 rounds.  Score is total

Strength A1. Push Press 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 1 @ 90% A2. 5 x 12 Double Kb Front Squat (as heavy as possible) Conditioning For time: 30 Handstand Push-ups 400m Run 30 Kb Swings (60#/44#) 400m Run 30 Kb Swings 400m Run 30 Handstand Push-ups

Strength Back Squat – Building to a heavy single 5 @ 60% 3 @ 75% 3 @ 80% 2 @ 85% 1 @ 90% 1 @ 95% 1 @ 95%+ Conditioning 5 rounds for time: 9 Chest-to-Bar Pull-ups 9 Thrusters (115#/83#)  

Partner WOD With a partner, complete the following: A. 10 minutes to complete: 125/100 Calorie Row (coed teams row 110) Max rep Power Cleans (155#/103#) -Rest 3 minutes- B. 8 minutes to complete: 250 Double Unders (scale 500 singles) Max rep Front Squats (135#/93#) -Rest 3 minutes- C. 6 minutes to complete: 400m Run (together) Max