Thursday, 14 November WOD

Warm up:

400m Run

High Knees/Butt Kickers

20 Alternating Lunges

20 Push-ups

20 Squats

Strength:

Pause Squats 5 sets of 5 @ 65% of 1RM Back Squat-Pause for 3 seconds at the bottom

Metcon:

For time:

1000 m Row

50 Thrusters, 45/35 lbs

30 Pull-ups

Tuesday, 12 November WOD

Warm Up:

400m Run

PVC Shoulder rotations

20 Alternating Lunges

3 Strict Handstand Push-Ups every min. for 5 min.

Strength:

Jerk (Athletes choice between Split and Push)

Split Jerk 5 sets of 3 (work up to a heavy weight)

Push Jerk 5 sets of 3 (work up to a heavy weight)

Metcon:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Pull-up

Dumbbell Thruster, 50/35 lbs

Friday, 8 November WOD

Warm Up:

400m Run

High Knees/Butt Kickers

Spider Man Stretch

10 Air Squats

10 Lunges

10 Pull-ups

10 Push-ups

Strength:

Row Intervals 14 minutes

20 seconds hard pace

40 seconds easy pace

Metcon:

AMRAP in 5 minutes of:

Snatch 95/65 lbs

then

AMRAP in 9 minutes of:

5 Shoulder to Overhead 95/65 lbs

5 Toes to Bar

5 Jumping Pull-ups / Pull-ups / Muscle-ups (athletes choice)

Open 20.5 at 1730!!

Thursday, 7 November WOD

Warm Up:

400m Run

10 Air Squats

10 Alternating Forward Lunges

10 Alternating Kosak Lunges

10 Air Squats

Butt kickers / High Knees

Strength:

Front/Back Squats EMOM for 8 Mins

3 Front Squats and 6 Back Squats, (athlete picks challenging load)

then

Find you 3 Rep max weighted pull-up

Metcon:

AMRAP in 15 mins of:

9 Deadlifts, 155/100 lbs

12 Hand Release Push-ups

15 Box Jumps, 24/20 in

Record your score for this work out on beyond the white board.