0949:

WU: CDM
STRENGTH: DL
• 5 reps @65%
• 3 reps @70%
• 2 reps @75%
• 1 rep @ 80%
• 5 reps @80%
WOD: For time
• 15 12 9 power clean, pull up, thruster 95/65
• 1000 m run
• 9 12 15 thruster, pull up, power clean
GA: 12 9 6 power clean, pull up, thruster db or barbell – 800 m run 6 9 12

0877:

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

0861:

0861:

WU: oh yea! Roll thoracic region very well.

STRENGTH: Barbell bent rows – 5X6@80%press wt.

WOD: 21 15 9

  • Power clean 135/115/95/65
  • TTB
  • Slam ball get ups 50/25

GA: 15 12 9 – PC, clam shell to v- up, get up using 6 or 14 lb med ball

0804: Challenge = OHS Month

November is Overhead Squat Month. If you do not have an OHS you will by the end of the month. Does is need to be heavy? No! This month alone by association of this movement on the barbell will improve mobility. Attendance note:  If you are member of our gym you need to attend 12 classes this month of November. 12 classes or more is a minimum of 3 workouts per week. Put the membership to work for you over the Holidays. Feel better, look better and be great. See you in box this week. CDM

WU: Set up and get ready.

WOD: FT

  • 25 box jumps
  • 25 pull ups
  • 25 power cleans 135/95
  • 25 TTB
  • 25 strict push ups (hold 2-missisippi at top)
  • Run 1000 m
  • 25 strict push ups
  • 25 TTB
  • 25 power cleans
  • 25 pull ups
  • 25 box jumps

Finish: 4X1minute plank holds – Then 4X10 BB OHS

GA: 20 bj,15 pull ups,20 PC, 20 sit ups, 20 hrpu 800m run

0788:

WU: set up and get ready ready

WOD: running clock. be responsible to prepare bb for each capsule.

2 MINUTES:

  • 4 DL 155/115
  • 6 box jumps

Rest 2 minutes

4 Minutes:

  • 4 Power cleans 115/75
  • 6 box jumps

Rest 4 minutes

6 Minutes:

  • 2 power cleans 135/95
  • 4 up and over box jumps
  • 6 LOTBB

STRENGTH: 4X10 bb walking lunges (load?)rack front, back or overhead?

GA: keep it light – all reps

0763:

WU: Good Morning C. Al
WOD: 0670 repeat
WOD: 13 minute Amrap
• 10 power cleans 135/95
• 12 pull ups
• 14 wall balls 20/14
STRENGTH: WIDE GRIP PUSH PRESS 6X3 Dynamic effort @ 100% Press