Tuesday, November 11th- Thursday, November 13th-
Tuesday-
Buy-In-
4 x 6 romanian lunges
----------------------------
Preview-
30 chest to bar
---------------------------
Strength-
6 x 1 1/2 back squats @ 50% body weight
---------------------------
WOD-
20 minute amrap:
5 cleans @ 155/95#
10 double unders
dumpster dash
--------------------------
Cash-Out-
on the minute x 10-
3 power jerks (from floor) @ 3/4 body weight
--------------------------
Endurance @ 6am @ ECC-
100 x box jump suicides
==============
Wednesday-
Buy-In-
4 x 12 ring pullups
---------------------------
Preview-
150 double unders for time
--------------------------
WOD-
"Jackie"
1000 meter row
50 thrusters @ 45#
30 pullups
------------------------
Cash-Out-
3 x 5 snatch grip deadlift
=============
Thursday-
Buy-In-
6 x 10 second handstand holds
-----------------------
Preview-
snatch: 3.3.2.2.,1,1,1
----------------------
Team WOD-
"Row-meo & Juliet"
teams of 2 complete the following:
300 wallballs
4000 meter run
5000 meter row
---------------------
Cash-Out-
on the minute x 8- 2 deadlifts @ 315/185#
--------------------
Endurance @ 6 am @ ECC-
TBD