11/13/17: Monday

Waves Back Squat 6-1-6-1-6-1

Back Squat for load:

#1: 6 reps

#2: 1 rep

#3: 6 reps

#4: 1 rep

#5: 6 reps

#6: 1 rep

8 Minute AMRAP

30 Double-unders

20 Weighted Pistols (25/15)

2 Wall-walks

Scoring: Rounds

11/11/17: Saturday

9am Oly

10am Wod

Running DT

With a partner do 1 round each and then run together for 5 rounds

•155/105 pound Deadlift, 12 reps

•155/105 pound Hang power clean, 9 reps

•155/105 pound Push jerk, 6 reps

200m Run

11/10/17: Friday

For time 1000m row 25 Single arm db thruster (left arm) 50/35 25 Box Jump Overs (24/20) 25 Single arm db thruster(Right arm) 25 Burpees 750m row 40 DB snatches 20 Box Jump Overs 20 Burpees 500m row 200m uneven farmers carry (100L-100R) 15 Box Jump Overs 15 Burpees 250m row 200ft single arm overhead…

11/9/17: Thursday

Squat Strong Week 4 / Day 2

Tempo Pause Squats 3:2:1 Tempo

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

12 Minute EMOM

1 : Max reps Front Rack Lunges (95/65)

2 : Max reps HSPU

3 : 50 Double-unders

11/8/17: Wednesday

EMOM Clean & Jerk 15×1 Clean & Jerk for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep #8: 1 rep #9: 1 rep #10: 1 rep #11: 1 rep #12: 1 rep #13: 1 rep #14: 1 rep #15: 1 rep…