Monday 11/09/15

WOD - For time:
10 Box Jumps, 24/20 in
10 Bar Muscle-ups
20 Alternating Kettlebell Snatches, 53/35 lbs
20 Pistols (Alternating Legs)s
30 Toes-to-bars
30 Overhead Squats, 75/55 lbs
40 Weighted Sit-ups, 20/15 lbs
40 Power Cleans, 75/55 lbs
50 Burpees
50 Triple Unders

Tuesday 11/10/15

WOD - 5 Rounds for Time
50 Double Unders
10 Push Jerks, 185/135 lbs
Rest 1 min

Wednesday 11/11/15

Strength - Bench Press: Week 1
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RM

Deadlift 1x5 at 75% 1RM
Deadlift 1x5 at 80% 1RM
Deadlift 1x5+ at 85% 1RM

WOD - Holleyman
30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push Ups
1 Power Clean, 225/155 lbs

Thursday 11/12/15

Tabata Double Unders
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
Thruster : 100 Reps for Time

WOD - For time:
100 Thrusters, 95/65 lbs

 

Friday 11/13/15


WOD - 4 rounds for time
Run, 200 m
20 Pull-ups
Run, 200 m
20 Push-ups
Run, 200 m
20 Ab Sit-ups
Run, 200 m
20 Air Squats

 

Saturday 11/14/15

Partner/Team WOD

Sunday 11/15/15

Open Gym