Monday 11/09/2020

Strength
Hang Power Snatch 
8-6-6-4*
*Keep weight moderate.

WOD
EVERY 4:00 x 3 SETS 
10 Hang Power Snatches 95#/65#
15 Bar Facing Burpees 
20 Box Jumps 24'/20"

(Score is you slowest time)

Saturday 11/07/2020

WOD
IN TEAMS OF 2...
FOR TIME*
Buy-In 
800m Run or 1000 Meter Row
into...

120 Box Jump Overs 24"/20"
80 Deadlifts 225#/155#

into...
Cash-Out
800m or 1000 Meter Row

*P1 runs 400m or rows 500 Meters then tags P2 for second run/row. Work in the middle split in any way and in any order between partners...P1 works while P2 rests. For cash-out, P1 runs 400m or rows 500 Meters then tags P2 for second run/row

Friday 11/06/2020

Strength
5 SETS
2 Hang Power Cleans 
+
2 Power Cleans
+
2 Front Squats

WOD
EVERY 3:00 x 5 SETS 
12 Toes to Bar 
15/12 Cal Row 
Max Power Cleans 135#/95#

-Rest :30 b/t Sets-
(Score is Reps of Power Cleans)

Thursday 11/05/2020

Strength
Deadlift
6x5
*Light-Moderate for all sets

WOD
EMOM x 14 MINUTES
MIN 1 - 5 Deadstop Deadlifts*
MIN 2 - :45 Max Cal Bike 
*Deadlift starts moderate then can build every round or every other round.

(Score is Weight)