2November2015 – Monday


A. Warmup –


B. Strength – 6min. Strict Press E2MOM:
70%x3, 80%x3, 90%x3+


C. WOD – 3rds for time:
400m Run
3 Rope Climbs
15 Wallballs (20,14)


D. Extra – Assault Bike Calories:
21-18-15-12-9
*1:1 Work:Rest


3November2015 – Tuesday


A. Warmup –

B. Strength – 12min. to work to a 1RM Power Clean
3-2-2-1-1-1

C. WOD – 12min. AMRAP:
5 Power Snatches (115,75)
10 Over-the-bar Burpees
20 Ball Slams (20,15)

D. Extra – 4rds:
20 Russian Twists
15 Hip Extensions
10 GHD Situps

4November2015 – Wednesday

A. Warmup

B. Strength – 9min. Front Squat E3MOM:
70%x3, 80%x3, 90%x3+

C.WOD – Teams of 2 Row Sprint Relay:
Partners must row to a combined 4000m for time, you must rotate every 500m.

D. Extra – Split Jerk Technique work,
then… 5×2@70% of C&J Max

5November2015 – Thursday

A. Warmup

B. WOD – 10min. EMOM: :
45 ON/ :15 OFF
Even- ME Cal. Row
Odd- ME DU’s

6November2015 – Friday

A. Warmup

B. WOD – “Open Workout 15.1” 9min. AMRAP:
15 TTB
10 DL (115,75)
5 Snatches (115,75)
“Open Workout 15.1a”
6min. to find 1RM C&J

C. Extra – 10min. EMOM: 2 Back Squats
*across. Add 5 pounds from last week