Monday 11/16/15

Strength - Wendler Power Clean
Power Clean 1x5 at 65% 1RM Power Clean 1x5 at 75% 1RM Power Clean 1x5+ at 85% 1RM

WOD For time:
Run 400m
60 Kettlebell Swings
21 Ring Dips
Run 400m
30 Kettlebell Swings
15 Ring Dips
Run 400m
15 Kettlebell Swings
9 Ring Dips

Tuesday 11/17/15

WOD for Time:
21-15-9 reps
Front Squat, 95/65 lbs
Burpee
Pull-up

Wednesday 11/18/15

Strength - Bench Press
Bench Press 1x3 at 70% 1RM
Bench Press 1x3 at 80% 1RM
Bench Press 1x3+ at 90% 1RM

Deadlift 1x3 at 70% 1RM
Deadlift 1x3 at 80% 1RM
Deadlift 1x3+ at 90% 1RM

WOD - EMOM
Every 1 min for 10 mins
4 Deadlifts 75/55 lbs
3 Hang Power Cleans 75/55 lbs
2 Push Press 75/55 lbs
1 Squat Clean 75/55 lbs

Thursday 11/19/15

Benchmark - Annie
WOD for Time
50-40-30-20-10
Double Under
AbMat Sit-up

Rest 2 Mins into

AMRAP
Complete as many rounds as possible in 10 mins of:
20 Push-ups
50 Air Squats

 

Friday 11/20/15

Snatch Skill Progression
3 Snatch Grip Behind the Neck Push Presses
3 Snatch Grip Behind the Neck Push Jerk
3 Pressing Snatch Balances
3 Snatch Balances
3 Hang Power Snatches
3 Hang Squat Snatches
3 Snatches

Hang Power Snatch 3-3-3-3-3 Ramp up each set

WOD For time:
25 Walking Lunges
20 Pull-ups
25 Box Jumps
50 Double Unders
25 Toes-to-bars
20 Alternating Kettlebell Snatches, 53/35 lbs
25 Wall Balls, 20/15 lbs

 

Saturday 11/21/15

Partner/Team WOD

Sunday 11/22/15

Open Gym