Monday 11/28/16

Strength
Every 2 mins for 7 mins: 2 Squat Cleans + 1 Jerk
2 Squat Cleans + 1 Jerk, 70% 1RM

WOD - For time:
10 Squat Cleans, 125/85 lbs
20 Hand Release Push-Ups
8 Squat Cleans, 125/85 lbs
16 Hand Release Push-Ups
6 Squat Cleans, 125/85 lbs
12 Hand Release Push-Ups
4 Squat Cleans, 125/85 lbs
8 Hand Release Push-Ups
2 Squat Cleans, 125/85 lbs
4 Hand Release Push-Ups

Post - Ring Dips : 50 Reps for Time

Tuesday - 11/29/16


WOD -  Complete as many rounds as possible in 20 mins of:
Run, 200 m
15 Kettlebell Swing (American)s, 53/35 lbs
Run, 200 m
9 Pull-ups


Wednesday - 11/30/16 

WOD - "Tabata"  15 intervals x 45 secs work / 15 secs rest
Tabata AbMat Sit-up
Tabata Push Press, 75/55 lbs
Tabata Ball Slam, 30/20 lbs

Thursday - 12/01/16
 

WOD -  10 rounds for time of:
2 Muscle-ups
4 Deadlifts, 275/185 lbs
6 Box Jumps

Friday - 12/02/16 

WOD - 7 rounds for time of:
35 Double Unders
1 Snatch, pick load (heavy)
Make one snatch attempt per round. Do not count missed reps.

Saturday - 12/03/16

WOD - Complete as many rounds as possible in 4 mins of:
6 Hang Power Cleans, 155/115 lbs
3 Handstand Push-ups
Rest 2 mins
Complete as many rounds as possible in 4 mins of:
9 Wall Balls 20lb/14lb
6 Burpee Box Jumps
Rest 2 mins
Complete as many rounds as possible in 4 mins of:
18 Alternating Stationary Lunges
9 Alt Kettlebell Russian Twists (53/35)

Sunday - 12/04/16

Open Gym Times