Month: November 2017

Strength/Skill: Snatch Every 3 minutes for 3 rounds: Bike 15/12 cals + 3 Snatches (FB – squat) Increase snatch weight as you wish Athletes 17+

Strength/Skill: Back Squat, 6 x 10 @ 55% of your 1RM, every 2 minutes WOD: Ladder – 18 minutes 2, 4, 6, 8, 10, etc…

Strength/Skill: Handstand Pushups, 5 round EMOM, you choose mod and reps WOD: AMAP In 3 minutes complete: 15 Box Jumps (24/20) 12 KB swings (70/50)

Strength/Skill: Front Squat, 3 x 3, 85%, every 2 minutes WOD: 20 minute AMRAP 3 Hang Cleans (95/65 to start) 35 Double Unders 10 Ball-over-shoulders

Strength/Skill: Deadlifts & Pullups 3 DL @ 75% of 1RM + 6 Strict Pullups, every 2 minutes for 4 total rounds Example (treat it as

Strength/Skill: Bench Press 3 x 5, 3 x 3, every 90 seconds 3 sets of 5, then 3 sets of 3, every 90 seconds WOD:

9:30am – 10:30am  – Hero WOD:  DON,  For time 66 Deadlifts, 115/75 66 Box jump, 24/20 66 Kettlebell swings, 55/40 66 Knees to elbows (Mod: ABMAT) 66

Strength/Skill: Clean and Jerk 8 x 1, EMOM Work up to a heavy 1 rep. Coaches update spreadsheet. WOD: For Time Intervals Part A, 1

Strength/Skill: Back Squats 3 x 1, every 2 minutes attempt new 1RM. coaches record new PRs in the computer. As a guide, the 1st rep

Strength/Skill: Handstand Pushups 3 x 8, every 2 minutes last week’s mods: 11.17.17 WOD: 25 min AMRAP Chipper 30/20 cal Bike 50 T2B 50 Russian