16November2015 – Monday

A. Warmup

B. Strength – 15min. E3MOM: 3 OHS
*Climbing

C. WOD – 12min. Alt. EMOM:
Even- 3 Snatches @70%
Odd- 15 Burpees over the bar

D. Extra – 10min. Alt. EMOM:
Even- 5 Strict Pullups
Odd- 5 Bench Press

17November2015 – Tuesday

A. Warmup

B. Strength – 8min. E2MOM:
3 Strict Press+ 2 Push Press+ 1 Push Jerk+ 1 Split Jerk
*Work to a heavy complex

C. WOD – 5rds for time:
20 Cal Row
15 Wallballs
10 TTB

D. Extra – 50 GHD situps for time
OR 100 Abmat situps for time

18November2015 – Wednesday

A. Warmup

B. Strength – 10min. E2MOM:
1 Full Clean + 2 Front Squats
*Climbing

C. WOD – “Open Workout 14.3” 8min. AMRAP:
10 DL (135,95)
15 Box Jump’s (24,20)
15 DL (185,135)
15 Box Jumps
20 DL (225,155)
15 Box Jumps
25 DL (275,185)
15 Box Jumps
30 DL (315,205)
15 Box Jumps
35 DL (365,225)
15 Box Jumps

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

19November2015 – Thursday

A.Warmup

B. Strength – Mobility

C. WOD – 4rds (40sec. ON/20sec. OFF):
Min.1-Russian Twists (20,15)
Min.2- Stepups
Min.3- Slamballs (20,15)
Min.4-Cal. Row Min.5- Rest

20November2015 – Friday

A. Warmup

B. WOD – “Cindy” 20min. AMRAP:
5 Pullups
10 Pushups
15 Squats
OR “Mary” 20min. AMRAP:
5 HSPU
10 One-legged Squats
*alt. 15 Pullups

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