Week of 11/14/16 - 11/18/16


Published November 13, 2016


;;work hard and be proud of what you achieve

Monday
- SWOD - Power Snatch OT:40s 12 sets x 2 reps @ 70% (does not need to be touch & go)

- WOD - 3 RFT
20 push ups
20 t2b
30 double unders

- Accessory Work
3 sets
20 DB Floor Press
Rest as needed
30 Banded Pull Aparts
Rest as needed

Tuesday
- SWOD - 3 Rounds of Squat Clean Wave
Set1: 3 Position Clean (1 high hang + 1 hang clean + 1 floor)
60s rest
Set2: 2 Position Clean (1 hang clean + 1 floor)
60s rest
Set 3: 1 Clean (1 floor)
2 minute rest
(60s rest between sets - 2 minutes rest between rounds- loads should increase with each set)

- WOD - Complete the following reps 20-15-10-5
Wall Balls (20#/10ft - 14#/9ft)
AKBS (53/35)

- Accessory Work
Jefferson Curl 5 sets x 5 reps
https://www.gymnasticbodies.com/jefferson-curls-weighted-mobility-posterior-chain/

Wednesday
- SWOD - OT3M - Push Press (based on 3rm or 90% of 1rm)
Set 1: 5 reps @ 65%
Set 2: 5 reps@ 75%
Set 3: 5+ reps @ 85%

- WOD - 4 rounds each for time; 3 minute rest between rounds (24 minute cap)
250m Row (sprint)
10 Pull Ups

- Accessory Work
Dips (ring, bar, or bench) 5x5 (add weight if needed)
Leg Raises 5x12

Thursday
- CONDITIONING - 30 Minute PARTNER AMRAP
400m forward walking sled drag (70/45)
400m farmers walk (26/18) (walk slow & steady)
(p1 drags sled while p2 farmer walks, switch every 400m)

Friday
- SWOD -Back Squat 5x5 @ 70%

- WOD - For Time
500m Row
25 Burpees
400m Run

- Accessory Work
Single Leg KB Deadlift 3x10 (R + L)
Accumulate 2 minutes L-Sit



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