November 2018

AMRAP 15 minutes 10 Kettlebell Swings 55/35lb 10 Toes to bar 10 Box Jumps 24/20 DO NOT DROP THE KETTLEBELL Post rounds to the Zen

WOD A For time:5 handstand push-up to a 6/4” deficit5 squat cleans, 185 / 125 lb. 10 strict handstand push-ups10 squat cleans, 155 /110 lb.20 handstand push-ups20 squat cleans, 135 / 95 lb.40 Push ups40 squat cleans, 95 / 65 lb. WOD B For time:5 Push jerks @85% of 1 rep max5 squat cleans, 185

WOD 50-40-30-20-10 rep rounds of sit ups 21-18-15-12-9 rep rounds of Burpees 21-18-15-12-9 rep rounds of Pull ups Post times to the Zen.

WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds of: Back Squat (your bodyweight) Strict toes to bar (no kip) Ring dips Post times to the Zen.

WOD complete the following: 50-35-20 reps for time Wall balls 20/14 Kettlebell Swings 55/35lb Double unders Post times to the Zen.

EMOM 15 minutes First minute: 7 Deadlifts (touch and go, no re-grip)* Second minute: 15/10 push ups Third minute: Row 250/200m and or Bike .25/.2 (miles)** *Use a heavy load that allows you to complete all 7 reps unbroken without a re-grip. Add weight as you are able. **You will alternate between rowing and biking.

Workout 17.3 *Prior to 8:00, complete: 3 rounds of:   6 chest-to-bar pull-ups   6 squat snatches, (95 / 65 lb.) Then, 3 rounds of:   7 chest-to-bar pull-ups   5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of:    8 chest-to-bar pull-ups   4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds

This week we will change up the programming a bit. So get ready for anything!! Grace 135/95-lb. clean and jerks, 30 reps for time… tackle this one with aggression.

WOD 15-14-13-12-11 rep rounds Dumbbell hang squat clean right arm 50/35lb 50-40-30-20-10 rep rounds of Sit ups 15-14-13-12-11 rep rounds Dumbbell hang squat clean left arm 50/35lb 50-40-30-20-10 rep rounds of Double unders Post times to the Zen.

EMOM for 16 minutes Even: Front Squat 5 reps* Odd: Jerks Push/Split 2 reps** *use a load around 80%of 1 rep. **use same load as front squat Conditioning: 3 rounds of: 10 mountain climbers on rings 10 “leg raises on the bumper” 10 hip and back extensions or supermans