11/3/2015 W.O.D.

Skill: Wall Climbs MetCon: 20 Minute E.M.O.M. Odds: 5 Power Cleans @ 80% of 1 Rep Max Evens: 20 Sit-Ups

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11/2/2015 W.O.D.

Strength: Back Squats 5 @ 65% of 1 Rep Max 5 @ 75% 5+ @ 85% MetCon: 4 Rounds “1 Minute Stations” Rope Climbs / Rope Climb Progressions Box Jumps KB Swings Hollow Rocks Rowing

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10/30/2015 W.O.D.

Skill / Warm-Up Weighted Good Mornings 3×8 Medium Weight MetCon “Don” Partners 66 Deadlifts 115/75 66 Box Jumps 24″/20″ 66 Knees to Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters 55/45 66 Wallballs 66 Burpees 66 Double Unders or Attempts

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10/29/2015 W.O.D.

Skill: Behind the Neck Jerks (Light) MetCon 3 Rounds 12 Clean & Jerks (95/65) / (135/95) 50 Double Unders or Attempts Rest 2 Min 2 Rounds 6 Hang Cleans (95/65) / (135/95) 10 Front Squats

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10/28/2015 W.O.D.

Strength: Find 1 Rep Max Clean & Jerk MetCon: Buy In: 200m Plate Run (45/25) 30-20-10 HR Push-Ups/ Handstand Push-Ups KB Swings (55/35) Pull-Ups (45-30-15 Ring Rows)

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10/27/2015 W.O.D.

Skill Over Head Squat Technique 2×2 @ 65% of 1RM 2×2 @ 75% of 1RM MetCon 800m Buy In 20 Min E.M.O.M. Odds: 10 Box Jumps (24/20) Evens: 10 Burpees 800m Cash Out

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10/26/2015 W.O.D.

Strength: Push Press 3×5 @ 80% of 1 Rep Max MetCon 3 Rounds 20 Toes-2-Bars/Candlesticks 20 Goblet Squats (55/35) 20 V-Ups 20 Weighted Lunges (55/35) 40 Sit-Ups

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10/23/2015

Skill 10-15 Min Pull Up Progressions MetCon “Morrison” 50-40-30-20-10 Wallballs Box Jumps Kettlebell Swings (55/35)

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10/22/2015 W.O.D.

Strength Deadlifts 3×5 @ 70% / 3×5 @ 90% of 1RM MetCon 15 Min AMRAP 7 Power Cleans (95/65) / (135/95) 7 Toes-2-Bars/ Knees-2-Elbows 7 Sit-Ups 200m Run

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