Monday 10/11/14

Warm-up: EMOM x 6

HPC x 3

Push Press x 3

Push Jerk x 3

Strength:

A1 Snatch Pull 6×3

A2 Cook Hip Lift 6 x 5

MetCon: For Time

SandBag GTS x 30

Pull up x 30

Sand Bag Zercher Lunges x 30

KBS x 30 (28/20)

SandBag Burpee Dead Lift x 30

T2B x 30

 

Tuesday 11/11/14

Warm-up: 2 Rounds

Wall Ball Squat Passes x 15

Wall Ball Abmat Passes x 15

Skill:  EMOM x 15 Alternating

Rope Climb

T2B

Jammer Rotations

MetCon: In Team of 2 Complete 20 total rounds with pet plate (20/15)

GTOH x 6 (50/35)

Front Squat x 6 (50/35)

 

Wednesday 12/11/14

Warm-up: EMOM x 6

Power Snatch x 2

Snatch Balance x 2

OHS x 2

Strength:

A1 BB Row 4 x 8

A2 Ring Dips/Push up 4 x ME

MetCon: 6 Rounds For Time

Dead Lift x 1 (80% 1RM)

T2B x 15

DU x 50

 

Thursday 13/11/14

Warm-up: EMOM x 6

Power Clean x 2

Hang Clean x 2

Front Squat x 2

Jerk Dip x 1

Strength:

RFESS

MetCon: 16 Min Clock

1/2 Cindy

Clean x 1 (60/40)

OB Burpee x 1

Score is total Cleans & Burpees.

 

Friday 14/11/14

Warm-up: EMOM x 6

Dead Lift x 3

Row x 3

HPC x 3

Front Squat x 3

Strength:

A1 Jammer Push 4 x 8

A2 Back extension 4 x 15

MetCon: AMRAP 12 Min

Pull up x 1+1

Wall Ball x 6 (9/6)

 

Saturday 15/11/14

11:00 – Mobility

12:00 – Olympic Lifting

13:00 – Bye Bye Sara WOD