WOD 09.11.17
Push Press
4×3 @85%
4 Rounds
9 Front Rack KB Lunge 24/16
15 Box Jump Overs
21 Pull Ups
WOD 08.11.17
Back Squat
Work up to a heavy single around 90%
Then
5×3 @85%
EMOM for 15 Minutes
20 Dumbbell Snatch 20/15
20 Alternating Pistols
40 Double Unders
Alternate Movements On the Minute
WOD 07.11.17
AMRAP 25 Minutes
50 Air Squats
30 Hang Power Cleans 40/25
10 Strict Deficit Handstand Push-Ups 4/3″
WOD 06.11.17
Snatch
6×3 @72.5-77.5%
Drop and Reset each rep. Focus on consistency throughout all reps and sets.
AMRAP 12 Minutes
5 Deadlift 100/80
10 Bar Facing Burpees
15 Sit up
WOD 03.11.17
Back Squat
Work up to a heavy single around 90%
then
5×3 @82.5% of your 1RM
3 Rounds:
AMRAP 4 Minutes
30 Wallballs 30/20lbs
15 Toes to Bar
20 Wallballs
10 Toes to Bar
10 Wallballs
5 Toes to Bar
Rest 2:00
(If you finish start back at the top.)
WOD 02.11.17
Snatch
Warm up
4×2 @60-70%
With pause at knee.
Drop and reset
Then
7×1 @80-90% of your 1RM.
3 Rounds For Time:
10 Power Cleans 80/60
Run 400m