Daily Archives: November 6, 2016

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11-11-16

Strength:
EMOMx7
5-Hang Snatch + 5- Overhead Squats
@60% of Lighter Lift

WOD:
500m Row
Then Complete
20-15-10-5
Ring Dips
Box Jumps

11-10-16

Strength:
EMOMx8
5 Back Squats @ 65% +/-
5 Straight Leg Ab Mat Sit Ups

WOD: For Time
400m Run w/plate
30 Lunges with bar (95/65)
30 SDHP
30 Hang Cleans

11-9-16

Strength: 7 Rounds
Every :90
5 Push Press @ 70% +/-
:30 Plank

WOD: For Time/ AMRAP
100 Thrusters (75/45)

*EMOM Complete 4 Burpees Over the Bar
*Time Cap 15 Minutes

11-8-16

Strength:
EMOMx8
7 Deadlifts @ 60% +/-
5 Push Ups

WOD: 14 Min AMRAP
10 Pull Ups
10 Power Snatch (95/65)
10 Sit Ups

11-7-16

Strength: EMOMx9
3- Power Clean & 3- Hang Clean
–Start at 50% and go up

WOD: For Time
5 Rounds
200m Run
50 Singles Unbroken
25 Goblet Squats (55/35)