November 2017

Thursday 11.16.17   Strength Rope Climb Technique   WOD EMOM (30) 10 Cal Bike SPRINT 10 Wall Balls (30/20) 10 Strict TTB 1 Min Plank 2 Rope Climbs   Competitors Check Whiteboard or SugarWOD

Wednesday 11.15.17   Strength Ring Muscle-Up Technique   WOD “12 Coconuts” AMRAP (12) 12 Cleans (185/125) 12 Pistols 12 HSPU   Competitors Check Whiteboard or SugarWOD

Tuesday 11.14.17   Strength GHR – 5×5   WOD “Area 52” For Time 52 Cal Row/Ski 52 DU 52 Burpees 52 DB Thrusters (35/20) 52 Ab-Mat Sit-Ups 52 Single-Arm DB OHS (35/20) Competitors Check Whiteboard or SugarWOD

Monday 11.13.17   Strength 1 RM Jerk   WOD “Crap on a Cracker” 10 – 1 Reps w/ 10 – 1 seconds of rest between Push-Ups GHDSU Pull-Ups Push Press (95/65)   Competitors Check Whiteboard of SugarWOD

Friday 11.10.17   Strength Sorenson Test   WOD “Equalizer” 20 Deadlifts (50%) 20 KB Swings (53/35) 15 Deadlifts 15 KB Swings 10 Deadlifts 10 KB Swings 5 Deadlifts 5 KB Swings   Competitor Snatch Balance w/ 3 sec Pause at Bottom 3, 3, 3, 2, 2, 1 – Build to Heavy   Snatch w/ 3

Thursday 11.9.17   Strength 1 RM Thruster   WOD “Moisture is the Essence of Wetness” AMRAP (3) – 30 Double-Unders – 10 SDHP (75/55) Rest 1 Min AMRAP (3) – 30 DU – 10 Snatch (75/55) Rest 1 Min AMRAP (3) – 30 DU – 10 Thruster (75/55) Score is total rounds + reps of

Wednesday 11.8.17   Strength Press Complex 2 Strict Press + 4 Push Press 4 Rds. to find Max   EMOM(8) 1 Back Squat (Build to Max)   WOD 1 Min Max Cal Row Rest :15 1 Min Max Cal Bike Rest :15 1 Min Max Cal Ski   Competitor Snatch Work Hang Squat Snatch w/

Tuesday 11.7.17   Strength Snatch Complex 5 Rds. to find heavy 1 Snatch + 1 Snatch Balance + 1 OHS w/ 2 sec pause in hole   WOD “Helen” 3 Rds 400m Run 21 KB Swings (53/35) 12Pull-Ups   Competitor 27-24-21-18-15-12-9-6-3 Cal Row Burpee

Monday 11.6.17   Strength Front Squat 3 x 10 @ 68%   WOD 6 Rds. 8 TTB 6 TNG Cleans (95/65) 4 Bar Facing Burpee’s 2 Ring Muscle-Ups   Competitor Strict Press 1 x 10 @ 60% 1 x 10 @ 65% 1 x 10 @ 70% 1 x 8 @ 75%   Hip Clean

Friday 11.3.17   Strength Eccentric Deadlifts – 2 x 4 @ 55% w/ 5 sec ecc – 1 x 6 @ 72% w/ 3 sec ecc – 3 x 2 @ 78% w/ control down   WOD Tabata Bike Cals rest 2 min Tabata Band Pull Apart   Competitors Snatch Complex 1 Squat Snatch +