Wednesday November 19, 2014
Strength/Skill: 15 min to establish 1RM Thruster WOD5 rounds for time of:9 Snatch Grip deadlift (135/95)6 hang power snatch (135/95)3 overhead squat (135/95) – Scale as necessary but use 1 barbell
Tuesday November 18, 2014
Strength/Skill: 15 mins to establish a max complex of:1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk WODFor Time:1000m RowRest 3 min500m RowRest 3 min1000m Row
Monday November 17, 2014
Happy Monday, hoping for better weather this week! Strength: 6×6 Front Squats – use same weight for all 6 sets – 70-75% of 1RM WOD4 Rounds of:10 Chest 2 Bar Pull ups10 Ball Slams (30/20)Then4 Rounds of:10 Back Squats, from the floor (115/80)10 weighted sit ups (30/20)
Saturday November 15, 2014
WOD3 RoundsRow 800m30 Squat Cleans (95/65)30 Burpees to target (6” above your reach)REST exactly 3 minutes between rounds (record times for each round) *40 minute cap