Sunday, November 17 - Saturday, November 23

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Sunday, November 17 - NO CLASS

 

Monday, November 18

Strength: Front Squat

  • 6x2

WOD: 15 minute AMRAP

  • 5 Toes to Bar
  • 5 Burpee Box Jumps (20"/24")

 

Tuesday, November 19 

Strength: Strict Press

  • 4x2

WOD: 4 Rounds for Time

1 minute of each:

  • Wall Balls (14/20)
  • Sit-ups
  • Push-ups

(1 minute rest between rounds)

 

Wednesday, November 20

Strength: Clean

  • Establish 1 RM

WOD: For Time

Ladder

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

  • MB Clean (14/20)
  • Shuttle Sprints

 

Thursday, November 21

WOD: 10 Rounds for Time

"Bulger"

  • 150 meter Row
  • 7 Chest to Bar Pull-ups
  • 7 Front Squats (93/135)
  • 7 Handstand Push-ups

 

Friday, November 22

Skill Work: Pistols

WOD: For Time

"Elizabeth"

21-15-9

  • Power Clean (93/135)
  • Ring Dips

 

Saturday, November 23

Strength: SOTS Press

  • 5x3

WOD: As many reps as possible in 17 minutes

  • 40 Burpees
  • 30 Snatch (43/75)
  • 30 Burpees
  • 30 Snatch (73/135)
  • 20 Burpees
  • 30 Snatch (98/165)
  • 10 Burpees
  • As many reps as possible (120/210)

 

 

Posted on November 17, 2013 .