09November2015 – Monday

A. Warmup

B.Strength – 10min. EMOM: 1 Hang Power Snatch + 1 Hang Squat Snatch
*Start at 50% and add 5# each minute

C. WOD – 14min. Alt. EMOM:
ODD- 3 C&J (185,125)
EVEN- 15 Wallballs (20,14)

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

10November2015 – Tuesday

A. Warmup

B. Strength – 6min. Strict Press E2MOM:
75%x5, 85%x3, 95%x1+

C. WOD – 3RFT:
21 GHD Situps
15 KBS (53,35)
12 HR Pushups
9 C2B Pullups

D. Extra – Mobility

11November2015 – Wednesday

A. Warmup

B. Strength – 9min. Front Squat E3MOM:
1×5@75%, 1×3@85%, 1×1+ @95%

C. WOD – 3RFT:
21 Cal. Row
15 Front Squats (135,95)
9 Burpees over the rower

D. Extra – 5-4-3-2-1 Muscle Ups
*15 Cal. Bike after each set of Muscle Ups
*May be Ring MU’s or Bar MU’s. Choose your weakest

12November2015 – Thursday

A. Warmup –

B. Strength –  Mobility

C. WOD – 3rds:
500m Row
400m Run
*Rest 3min. between rounds

D. Extra – Technique work

13November2015 – Friday

A. Warmup

B. WOD – “Diane meets Annie”
21-15-9
Deadlifts (225,155)
HSPU
straight into…
50-40-30-20-10
DU’s
Abmat Situps

C. Extra – 10min. Alt. EMOM:
ODD- 5 Bench Press @70-75%
EVEN- 5 1-arm KB Rows *each arm