0877:

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A. Press 4X3@70%

B. 6 minute EMOM

  • 3 power clean 2/3 BW or BW?
  • 20 squats

Rest 3 minutes

C.  12 minute Amrap

  • 6 DL (same load from PC)
  • 4 OTBB
  • 18 DU/30 SU

D. Mobility 10 minutes , hamstring/hip

GA: Lighten up. Do not go heavy only to have your coach scale you down. Start light and get approval to scale up by your coach. CDM

0835:

WU: run 350 / rowing relay w/partner – 10 minutes

Mobility: 5 minutes

WOD: 20 minute AMRAP (each run will ct. as (1) rep.

  • 3x rounds of – 4 pull ups/8 push ups/12 squats
  • 200 m run

0818:

WU: 2 body rows, 3 military push ups, 2 sec. HSH X 8WOD 1: 7 minute Amrap

  • 8 ring rows
  • 1 TGU (R-L)

5 minute set up for ring dips

WOD 2: 8 minute Amrap

  • 5 ring dips
  • 8 kb swings (athletes choice)
  • 2 L-sit pull ups –if you use band? Refer to next smaller size band for this wod!

STRENGTH: 8X2 DL @ 85%

0805:

November Challenge: OHS – Only use load to enable top form. For instance, You can use a band, PVC, PVC w/2.5lb plate, 15#bb,33#,45# etc…….. Make it happen folks.

WU: Hang out under that barbell and banded lat + lacrosse ball roll out.

WOD: 10 minute Amrap

  • 2 thrusters 95/65
  • 2 CTBPU
  • 4 thrusters
  • 4 CTBPU
  • 6 thrusters
  • 6 CTBPU
  • 8 thrusters
  • 8 CTBPU
  • 10 thruster
  • 10 CTBPU
  • 12 thruster
  • 12 CTBPU
  • Continue to add by X2 reps past this point

STRENGTH: box squat w/wide stance 8X2 @85%

Finish: 6X5 Snatch balance under previous days OHS load. Coaches note: This is a show and go for our athletes. Save the tech talk for Tractons!