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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 +

Thursday 11.2.17   Strength 1 RM Weighted Strict Pull-up   WOD EMOM(21) 40 DU 12 DB Snatch 10 Burpee Broad Jumps   Competitors Snatch Complex 1 Snatch Pull + 2 Squat Snatch 5 x (1+2) @ 70%   17.3

Wednesday 11.1.17   Strength Hookgrip Deadlifts 3 x 3 @ 60% 2 x 3 @ 75% 1 x 6 @ 82% 4 x 1 @ 89%   WOD 5 Rds. – 3 Cleans (185/135) – 7 Strict HSPU – 11 TTB – 1 Min Rest   Competitors Clean Complex 1 Clean Pull + 2 Hang

Tuesday 10.31.17   Happy Halloween!   WOD AMRAP (21) 20 Cal Row 15 KB Swing (53/35) 10 Pikes 5 Bar Muscle-Up   WOD 2 Tabata Plank   Competitors Clean Complex 1 Clean Pull + 1 Squat Clean + 1 Hang Squat Clean 5 x (1+1+1) @ 70%

Monday 10.30.17   Strength Deadlifts w/ 2 sec. Pause at Knees on the way DOWN 3 x 6 @ 65%   WOD “Oh Billy” 100 Push-Ups for time 60′ Suicide every time you break   Competitors Jerk Complex 2 Push Jerk + 2 Split Jerk 5 x (2+2) @ 70%   Back Squat 5 x

Friday 10.27.17   Strength 1 RM Front Squat!!!   WOD 21-15-9 Pull-Ups GHDSU   Competitors C & J Complex 1 Squat Clean + 1 Power Jerk + 1 Split Jerk 5 x (1+1+1) @ 70%

Thursday 10.26.17   Mobility Galore   EMOM(10) 1 Squat Snatch + 1 OHS   rest 2 Min   EMOM (10) Odd = 8 Snatch Grip Deadlift @ previous EMOM max Even = 10 Kb Swing (53/35) + 5 max height box jump   Competitors Snatch Complex 1 Snatch Balance + 1 OHS 5 x (1+1)

Wednesday 10.25.17 Strength Pause Back Squat 2 x 4 @ 70% 2 x 2 @ 79% 1 x 1 @85%   WOD 1 “Complex Shmomplex” 4 Rds. to find max 1 Power Clean + 1 Hang Power Clean + 3 Front Squats + 1 Split Jerk   WOD 2 100 Cal for time   Competitor