Sunday, November 3 - Saturday, November 9

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Sunday, November 3 - NO CLASS

 

Monday, November 4

Strength:  Hang Clean

  • 6x2

WOD: For Time

  • 50 Front Squats (83/115)
  • 50 Hang Power Clean (83/115) 
  • 50 Hand Release Push-ups  
  • 50 Med Ball Sit-ups (14/20) 

 

Tuesday, November 5

WOD: 5 Rounds for Time

  • 10 Wall Climbs
  • 10 TTB
  • 20 Box Jumps (20"/24") 

 

Wednesday, November 6

Strength: Push Jerk

  • 6x2

WOD: 12 minute AMRAP

1/2, 2/4, 3/6, 4/8, 5/10, 6/12, 7/14...

  • Push Jerk (93/135)
  • Barbell Lunges (93/135) 

 

Thursday, November 7

Skill: Pull-ups

WOD: For Time

21-15-9

  • Wall Balls (14/20)
  • Jumping Pull-ups  

 

Friday, November 8

Part 1 - WOD: For Time

"Grace" 

  • 30 Clean and Jerk (93/135)

Part 2 - WOD: For Time

  • 1,000 meter row

 

Saturday, November 9

WOD: For Time

  • 100 Wall Balls (14/20)
  • 3 Minute Rest
  • 50 Burpees
Posted on November 3, 2013 .