WOD

Thursday, November 10th 2016 1.  Strength Conditioning 4×8 unbroken Cleans, climbing – rest as needed 2.  Conditioning 2 RFT: 20 Thrusters, 95/65 20 Pull ups 20 Wall Balls 20 Dips

Wednesday, November 9th 2016  Dead Lift Work up to a heavy triple Sumo Dead Lift  Conditioning 3 Rounds: 60 DU/120 SU 1 lap 15 Deadlifts (245/165)

Thursday, December 8th 2016  Conditioning With a running clock… AMRAPx5: 15 burpee Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean 95/65 25 DU/50 SU Rest 5:00… AMRAPx5: 10 burpee Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean(135/95) 25 DU/50 SU Rest 5:00… AMRAPx5: 5 burpee Buy-In…In remaining time complete AMRAP: 9 Hang Squat

Tuesday, November 8th 2016  Back Squat 1RM  Conditioning 1 RFT: 30 Power Cleans, 185/115 30 Burpees Over the Bar 30 DUs/90 SUs

Monday, November 7th 2016  Snatch (15 min) 1 rep Max  Clean and Jerk (15 min) 1 rep Max  EMOMx10 odd: 5 Front Squats for max load even: 10 HSPU – do as many as possible strict

Sunday, November 6th 2016 Closed – Rest Day

Saturday, November 5th 2016 DAV 5k – Meet near Purple People Bridge No Classes at gym

Friday, November 4th 2016 Clean and Jerk EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk (building) 2.  Gymnastics Conditioning 5 RFT: 15 C2B pull ups *rest as little as possible between sets 3.  Conditioning For Time: 30 TTB 30 DUs/90 SUs 15 Squat Snatches (115/80) 60 DUs/180 SUs 15 Squat Snatches (115/80)

Thursday, November 3rd 2016 Weightlifting + Gymnastics Conditioning OTM x 6: 1 Squat Snatch (90%) Rest 4:00 OTM x 6: 1 Squat Clean and Jerk (90%) Rest 4:00 30 MU/PU for time (10 min cap) Conditioning Alternating Tabata (4 Rds of :20s/:10s): Front Squats (115/80) TTB *20 seconds of Front Squats, followed by a 10

Wednesday, November 2nd 2016 Conditioning 21 Hang Power Cleans (135/95) 21 Burpees over Ba 100 DU 15 Hang Power Cleans (135/95) 15 Burpees over Bar 75 DU 9 Hang Power Cleans (135/95) 9 Burpees over Bar 50 DU Deadlift Build to a Heavy Set of 5