WODs

Friday November 10th, 2017

A1. Push press, 10-8-6-4; :90 rest
A2. Renegade rows, 4 x 8/arm; :90 rest
+
3 rounds not for time:
10 double KB deadlifts, tough
50m farmer’s walk w/ same KBs
+
12:00 AMRAP:
200m run
20m OH plate walking lunges, 45/25
20 squats w/ plate

Wednesday November 8th, 2017

5:00 @ 80%:
5 handstand push-ups (or 10 hand-release push-ups)
200m run

2:00 rest

5:00 @ 80%:
3 muscle-ups (or 6 CTB or 10 pull-ups/ring rows)
25m DB two-arm overhead carry
25m DB farmer’s walk

2:00 rest

5:00 row or bike @ 80%
2:00 rest

x 2 (goal is same output on the second time through)

Tuesday November 7th, 2017

A. Power snatch, 15:00 of tech work/practice in sets 2 (not touch-and-go, try to get 5 good working sets in)
A. Deadlift, 5 x 2, 21X1; begin a set every 2:30 (make sure the last one is a tough set)
+
For time:
15-12-9 hang power snatch, 75/55
15-12-9 burpees
60-48-36 double-unders

Wednesday November 1st, 2017

A. Hang squat clean + 2 front squat, build to a tough but perfect set in 15:00-20:00 (get in 5-7 sets once the clock starts)
+
3 rounds for time:
8 power cleans, 115/75
10 front squats
12 burpees over bar
+
3 rounds not for time:
5-6 rear foot elevated split squat/leg @ 3010
:30 plank walk-outs