November 2015

2015-11-10

WOD 3 rounds: 10 HSPU 10 ring push ups 1 min plank hold 800 m run Time: 22:34 (2 pads HSPU)

2015-11-08

WOD 20 min AMRAP: 2 rope climbs 150 ft DB farmers carry (40/25) 20 sit ups 10 air squats Total: 5 rounds + 2 rope climbs

Strength8 min EMOM: 2 squat cleans + 2 split jerks *Start at a light weight and increase weight each minute WOD “Griff” For time: 800 m run forward 400 m run backward 800 m run forward 400 m run backward Time: 15:11 Rx

2015-11-05

Rest

2015-11-04

WOD 5 rounds: 7 power cleans (155/110) 14 wall balls (20/14) 200 m run Time: 18:29 Rx

2015-11-03

Rest

2015-11-02

Strength: Front SquatTake 10 minutes to find 1RM (from rack) WOD 18-16-14-12-10-8-6-4-2 Ring rows Air squats Sit ups Walking lunges Strength: 205 1 rep max today Time: 19:21 Rx

2015-11-01

Strength program Week 1 Day 1: Squat Snatch: 3 @ 75%: 55# 3 @ 78%: 65# 3 @ 82%: 75# 3 @ 82%: 75# Snatch pulls: 5 @ 85%: 115# 5 @ 88%: 120# 5 @ 95%: 125# Back Squats: 5 @ 70%: 175# 5 @ 73%: 182.5# 5 @ 76%: 190# 5 @ 76%: 190# 5 @ …

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