WODS 10NOV – 14NOV

Monday

  1. With a running clock:
    • At the 0:00, 5 min AMRAP
      • 10 Bar Facing Burpees
      • 15 Thrusters 95/65#
      • 20 C2B Pullups
    • At the 5:00, take 5 minutes to establish a 5RM Hang Snatch
    • At the 10:00, for time:
      • 25 Overhead Squats 135/95#
      • 75 Double Unders
      • 25 Cal Row/600 meter Run*
      • 75 Double Unders
      • 25 Overhead Squats 135/95#

*600 meter Run = 1 lap around MacD, run out of door facing the track, all the way around Luce and MacD, run in through the same door

Homework: 6×6 Back Squats, across

Tuesday

No School – No Class. Enjoy a rest day! 🙂

Wednesday

  1. 15 minutes to establish 1 RM Deadlift
  2. 4 Rounds for Time
    • 5 Power Cleans 205/135 (80-85% of 1RM)
    • 200 meter Row/Run

Thursday

  1. 8×4 Back Squat, across
  2. “Jake the Snake”
    • 10-9-8-7-6-5-4-3-2-1 Jerks 175/125#, no racks
    • 2-4-6-8-10-12-14-16-18-20 Pullups
  3. Cash Out: 300 Double Unders, every time you break, complete 10 GHD Sit Ups, OR Double Under Practice, complete 40 GHD Sit Ups throughout

Friday

  1. 10×3 Back Squat, across
  2.  “Helen”
    • 400m Run
    • 21 KBS (24/16 kg)
    • 12 Pullups
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