Monday, November 12th

Hero Wod "Daniel"
For Time;
50 Pull Ups
400 meter Run
21 Thrusters (95/53)
800 meter Run
21 Thrusters (95/53)
400 meter Run
50 Pull Ups

Tuesday, November 13th

4 Rounds For Time;
7 Power Snatches (95/53)
14 Goblet Lunges (35/26)
7 Ring Dips
14 Box Jumps (24"/20")

Wednesday, November 14th

Strength: Clean & Jerk (5-3-3-2-2)
Start at 75% 1RM, Then;
21-15-9
Front Squats (95/63)
KB SDHP (53/35)
Wall Balls

Thursday, November 15th

Strength & Skills
Make Up Wods

Friday, November 16th

3 rounds; 8-6-4 minute Amraps / 1 minute rest between rounds;
8 OH Squats (75/33)
10 Burpee Pull Ups
12 KB Swings

Saturday, November 17th

Team Wod / Coaches Choice

Monday, November 5th

12 minutes Strength Training: Back Squat (5-3-3-2-2)
Start at 70% of 1RM, increase each set by 5%, then;
12 minute Amrap of:
6 Hang Clean & Jerks (95/53)
12 Slam Balls
18 KBS

Tuesday, November 6th

4 rounds for time:
5 Dead Lifts (155/95)
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats

Wednesday, November 7th

3 rounds: 6 minute Amrap / 1 min rest.
5 Bear complexes consisting of;
(Clean to Front Squat to OH to Back Squat to OH)
10 Box Jumps
20 Weighted Planks (35/26)

Thursday, November 8th

Strength & Skills
Make up Wod

Friday, November 9th

20 minute Amrap of:
800 meter Row
8 Push Press (85/53)
8 Toes 2 Bar
8 Wall Balls

Saturday, November 10th

Team "Murph"