November 11 - 15

Tuesday

warm-up 3 rounds

200 m run

15 OH circles each direction

10 cal AB

5 inch worm

WOD: 'Piggy Back' 

12 RFT, teams of 2, alternating each round

12 alt DB snatch @ 50/35

12 lateral burpee over DB

12 10m sprint

Wednesday

warm-up 1 round

5 good-mornings

5 back squat

5 elbow rotations

5 strict press

5 Romanian Deadlift

5 front squat

pausing back squat 

6 rounds, on the 1:30

1 back squat (3 sec pause @ bottom) + 1 back squat

rounds 1, 2: @ 65% 1RM

rounds 3, 4: @ 70%

rounds 5, 6: @ 75%

WOD: 3RFT

30/24 cal AB

20 single DB box step-up @ 50/35

10 squat clean @ 135/95

Thursday

7 rounds on the 1:30

30 double-under

3 position power clean (1 @ high hang, 1 @ hang, 1 from ground)

round 1 @ 50% 1RM

round 2 @ 53%

round 3 @ 56%

round 4 @ 63%

round 5 @ 65%

round 6 @ 68%

round 7 @ 69%

WOD: AMRAP 12 min

9 strict pullups

12 hang power clean @ 135/95

9 strict HSPU

21 DL @ 135/95

Friday

WOD: '4th Down'

AMRAP 4 min 

21/15 cal row

21 KBS @ 50/35

21 thruster @ 75/55

4 min rest

AMRAP 4 min

15/10 cal row

15 KBS

15 thruster

4 min rest

AMRAP 4 min

9/6 cal row

9 KBS

9 thruster