3
Nov
Thurs, Nov 3 2016
| A. DB Bench Press 10 – 10 – 10 |
| B. 10:00 Grip EMOM |
| odd – 15 UB KB Swings (24/16) |
| even – 10 UB T2B |
| C. 5 Rounds for time (10:00 Cap) |
| 20 Meter Shuttle Run (5/10/15/20) |
| 15 Burpees |
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2
Nov
Wed, Nov 2 2016
| A. 20:00 EMOM: 1 Sn Pull + 1 HPS + 1 Snatch (squat) |
| *increase as needed or work 75% of 1 rep Snatch |
| B. 100 WallBalls for time (light – 14/10, 5:00 CAP) |
| *work on big, unbroken sets |
| C. Accumulate 2-3:00 of “L-Sit” |
1
Nov
Tues, Nov 1 2016
| A. Work up to DL WOD Weight |
| B. 5 Rounds of 3:00 Work/3:00 REST |
| 10 Deadlift (225/155 +/-) |
| 20 Box Jump (24/20) |
| *Max Push-Up in the time remaining |
| **Score total Push-Ups each Round |
30
Oct
Monday, Oct 31 2016
| ***Halloween*** |
| A. 5 Rds: 3 Press + 3 Push Press+ 3 Push Jerk |
| B. 7:00 AMRAP |
| 10/8 Cal Row |
| 5 STOH (135/95) |
| C. 7:00 Sled Relay – 25 Meter (heavy) |
| *3:00 REST B/T A&B |
30
Oct
Sat, Oct 29 2016
| A. Team Worm Relays |
| 10 Sync Worm squats |
| 10 Meter Sync Lunge |
| 20 Worm Sync Deadlift |
| 10 Meter Sync Lunge |
| 10 Sync Worm Squats |
| **return to start, hold worm on opposite side |
| ***run this relay 2-3 times-based on coach feel*** |
| B. Coaches choice on anything additional |
30
Oct
Friday, Oct 28 2016
| A. Build up to heavy set of 5 T-N-G Power Snatch |
| B. 2 Rounds for time: |
| 200 Sprint |
| 21 T2B |
| 200 Sprint |
| 15 Power Snatch (115/75) |
| 200 Sprint |
| 9 Strict HSPU |
| C. NFT – 30 Wipers (R+L=1) |
30
Oct
Thurs, Oct 27 2016
| A. 20 Rep Front Squat (warm up with set of 5&10) |
| B. 5 Rounds of All Out Effort |
| 10 Cal AB |
| 10 Front Squat (95/65) |
| 10 Burpee over Bar |
| 4:00 REST |
| * 2:00 Delay for each athlete, 3 per bike |
| C. Row Cooldown |
30
Oct
Wed, Oct 26 2016
| A. 5 Rds of 3 Wt Pull-Ups + 3-5 Strict Combo |
| B. 3 Rounds |
| 1:00 Cal Row |
| 3:00 AMRAP |
| 10 Ring Push-Up |
| 15 Ab Mat Sit-Up |
| 1:00 Cal Row |
| 2:00 REST |