Sunday, November 2 - Saturday, November 8

Sunday, November 2 - No Class

 

Monday, November 3 

Strength: Strict Pull-Ups

  • 4x8

WOD: 16 Minute EMOM

  • Max Wall Climbs
  • Max Air Squats
  • Max KB Swings (35/55)
  • Max Toe to Bar

 

Tuesday, November 4

Strength: Back Squat

  • 5x5

Partner WOD: 20 Minute AMRAP

  • 7 Back Squats (103/155)
  • 7 Box Jumps (20/24)
  • 7 Ring Dips

(Parter 1 completes entire round, then Partner 2 follows, repeat for 20 minutes)

 

Wednesday, November 5

Strength: Snatch

  • Establish a 1 Rep Max

WOD: 15 Minute Ladder

1/1, 2/2, 3/3, 4/4, 5/5...

  • Snatch (93/135)
  • Bar-Facing Burpee

 

Thursday, November 6

Strength: Strict Press

  • 5x2

WOD: 5 Rounds for Time

  • 50 Double Unders
  • 5 Rope Climbs 

 

Friday, November 7

Strength: Overhead Squat

  • 5x2

WOD: For Time

"Jackie" (compare to 3/26/14)

  • 1,000 M Row
  • 50 Thrusters (33/45)
  • 30 Pull-Ups

 

Saturday, November 8

WOD: 30 Minute AMRAP

  • 30 Wall Balls (14/20)
  • 10 Shuttle Sprints 
  • 30 KB Swings (14/20)
  • 10 Shuttle Sprints 

*Every minute, perform 3 Push-Ups

 

Posted on November 2, 2014 .