WEDNESDAY 11/2

Skill – EMOM 12

Min 1) Max strict pullups in :30 (rouge bar then bands for sub)

Min 2) 10 DB Bent Over Rows (try to increase weight through all 6 rounds) *Both hands*

WOD – 7 Rounds for time

Strength:

20 minutes to find

Bench Press Heavy 3

Then review hang KB PS

WOD:

3 RFT

1 Legless Rope Climb subs  1 Rope Climb  4 Up/Knee Raise/Down  10 Ring Rows

100M Run

A) Snatch; 5 singles @ 87 - 90% of 1rm

B) CF Metcon

C) Bar Muscle up; 3 attempts, max total reps.

(If you cant do these, do them banded, or jump into it from a lower bar)

Skill:

2 Weighted Strict Pull Ups sub  Strict Pull Ups  Difficult Banded Pull Ups

Every 30 seconds for 6 minutes

WOD:

2-4- 6

HSPU

Front Squats 135#/95#

400M Run (after 2-4- 6 is completed)

Skill – Partner 10 min max farmers carry (as heavy as possible)

*When switching partners, person who just finished walking must complete 10 situps before they may carry again

WOD - :30 max burpees

:30 max swings (35/20)

A) Jerk; E90sec x 7 rds, 1 rep starting at 70%, add weight every round

B) CF Metcon

C) Alternate Metcon if you are having any soreness with your knees, sub front squats for Hang Power Cleans @ (135/95)

Strength: Back Squat 3 (sets) x 6 (reps) @70%

15 minutes including warm up

Then 10 minutes to warm up deadlift

WOD:

3 RFT

50 Double Unders sub  50 tuck jumps  100 singles  100 side to side hops

Skill – Bench Press 4, 4, 4, 4

WOD - AMRAP 12

Partner 1:

1 Round of Cindy

5 pullups or ring rows

10 pushups

15 air squats

Partner 2:

A) Back Squat; 4 sets of 3 at week 2’s weight (78 to 80% plus 5-10 lbs)

B) CF Metcon

C) 3rds: 30 sec hollow rocks, 30 sec rest

D) Not for time 25 GHD back extensions