Month: November 2015

Skill: Back Squat % Work (10, 8, 4, 4, 3)  %55, 75, 85, 85, 90% Week 4 WOD: 10 Rounds 30 sec Front Squat (95/65) 30

Skill: Clean (general set up and movement critiquing) WOD: Clean and AMRAP with a Partner  With a partner, with 35 minutes on the clock: Spend

Strength: Hang Power Snatch, 7×2, every 90 sec WOD: 12 Min AMRAP  3 Hang Snatch (95/55) 6 S2O 9 Pull Ups 54 Double Unders (Mod:

Skill: Front Squat % Work (10, 8, 4, 4, 3)  %55, 75, 85, 85, 90% Week 4 WOD: For Time 15-12-9 Toes to Bar (Mod: Hanging Knee

Tabata Rower Air Squat/Push Up KBS/Wall Sit Box Jump/ V Ups TRX Rows/Burpees Sprints/ABMAT Sit Ups

WOD: Abs and Arms Part A: 15 Min AMRAP 50 Weighted Crunches 3×8 Barbell Curls 40 ABMAT Sit Ups 3×8 Dips 3 min rest Part

Skill: Back Squat % Work (10, 8, 6, 6, 4)  %55, 70, 75, 75, 80% Week 3 Deload Week (0:00, 2:30, 5:00, 7:30, 10:00) WOD: EMOM Min

Strength: Power Cleans, 15 reps, 5 min cap, 85% WOD: For Time 40 S2O (115/75) 30 BJO (30/34) 20 Cleans (115/75) 10 Thrusters (115/75) 15

This week every WOD will be a SPRINT. This means we really want you to work hard for a short period of time. It is important

This week every WOD will be a SPRINT. This means we really want you to work hard for a short period of time. It is important