18/11/30

Strength

Sled/Prowler-Push
- 20 to build up to a heavy weight In
a 50 FT. Distance

WOD

50-DU’s Buy-in

10-Clean & Jerks #95 #135
25-Air-Squats
8-Clean & Jerks #95 #135
25-Air-Squats
6-Clean & Jerks #95 #135
25-Air-Squats
4-Clean & Jerks #95 #135
25-Air-Squats
2-Clean & Jerks #95 #135

50-DU’s Cash-out

18/11/29

Strength

4-Rounds
5- Bench-Press @65%
+
8- Single-Arm DB Row @ AHAFA (8 per arm)
Rest 2 min’s/Repeat

WOD

12 min AMRAP
7-Bar-Mu
14-Burpees
21-Calorie Row


18/11/28

Strength

A. Front-Squat
3 x 5 @ 70%
B. Deadlift
-10 min’s to build up to a heavy set of 3

Core

TABATA
Hanging-leg Raises
Hollow-Rocks

WOD

8 min Alt Emom
1st min- Max Hang-Cleans #105 #155
2nd min- Max Wall-Balls #14 #20

18/11/27

Strength

A. 5 min EMOM
4-Snatch Grip Push-Press
2-Overhead Squats

B. 5 min EMOM
3-Position Snatch
upper thigh, below knee, floor

WOD

5-Rounds
21- KB-Swings #16 #24
15-Push-ups
9- Overhead Squats #65 #95

18/11/26

Strength

Strict-Press
3 x 5 @ 65%

Back-Squat
3 x 5 @ 70%

Core

50- K2E

WOD

3-Rounds
10- DB-Step-ups #35 #50
15- Box-Jump-Overs
20- DB-Snatch #35 #50