November 2017

Friday December 1st, 2017

Strength Front Squats 15 minutes to build to a heavy set of 2 Conditioning Reps of 3-6-9-12-15-12-9-6-3 Wall Balls (30#/20#) C2B Pull-ups Start with 15 Double Unders (30 Singles) and complete 15 Double Unders (30 Singles) after each round (10 sets total)  

Wednesday November 29th, 2017

Strength 16 minute EMOM: Even minutes: 5 Deadlifts @ 60% 1RM Odd minutes: 5 Strict Handstand Push-ups* *Scaling: 5 Strict HSPUs → 5 Kipping HSPUs → 5 Pike Push-ups → 8-10 Seated KB Presses Conditioning 3 rounds for max reps: 1:30 Max Calorie Row Rest :45 1:30 Max Power Cleans (165#/113#) Rest :45

Strength Back Squat A. Warm up: 8 reps @ 40% 1RM 6 reps @ 50% 4 reps @ 60% B. Working sets: 6 reps @ 70% 1RM 1 rep @ 90% 6 reps @ 75% 1 rep @ 95% 6 reps @ 80% 1 rep @ 100% Conditioning For time: 30 Pull-ups 10 Thrusters (75#/53#) …

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Saturday November 25th, 2017

Partner WOD With a partner, complete as many rounds as possible in 25 minutes of: 800m Run 50 Clean & Jerks *Partners must run 800m together. *The weights on the Clean and Jerk will increase each round Round 1 = 95#/63# Round 2 = 115#/83# Round 3 = 135#/93# Round 4 = 155#/103#