Monday 11/23/15

Strength - Wendler Power Clean
Power Clean 3 reps @ 70% of 1RM
Power Clean 3 reps @ 80% of 1RM
Power Clean 3 reps @ 90% of 1RM

Benchmark: Fran
21-15-9 reps, for time of:
Thruster, 95/65 lbs Pull-up

Tuesday 11/24/15

Tabata Row (calories)
Tabata Kettlebell Snatch (one arm - R), 53/35 lbs
Tabata Kettlebell Snatch (one arm - L), 53/35 lbs
Tabata Alternating Goblet Lunge, 53/35 lbs
Tabata Ball Slam

The Tabata interval is 30 secs of work followed by 30 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

Wednesday 11/25/15

Strength - Wendler
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1 at 95% 1RM

Deadlift 1x5 at 75% 1RM
Deadlift 1x3 at 85% 1RM
Deadlift 1x1 at 95% 1RM

WOD
5 rounds for time of:
5 Handstand Push-ups
10 Pistols (Alternating Legs)s
5 Power Cleans, 205/135 lbs

Thursday 11/26/15 - Closed

Friday 11/27/15 (Only 2 classes - 10AM and 5PM, No open gym times)
 

AMRAP 4 mins: 
Complete as many rounds as possible in 4 mins of:
1 Wall Climb
Box Jump Ladder 1-2-3-4-5-6-7-8 etc
Rest 2 mins
AMRAP 4 mins:
Complete as many rounds as possible in 4 mins of:
10 Air Squats
10 Push-ups
10 Sit-ups
Rest 2 mins
AMRAP 4 mins: 
Complete as many rounds as possible in 4 mins of:
1 Squat Clean
Burpee Ladder 1-2-3-4-5-6-7-8 etc