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11/8/17

Up Body Pull
A1. 5 Strict pull up @ 4 seconds up, 1 second pause X 1 second down A2. 20-30s Single arm static Ring Row hold
A3. 10-15 BB reverse curl
Rest 90s-2Minutes x4

AMRAP
100′ walking lunge (95/65)
15 bar facing burpees

11/7/17

WOD “Coach Rachel’s Birthday WOD”
3 rds
11 c2b
7 s2oh (155/115)
24 DU
-rest 3 min
3 rds
11 box jumps (30/24)
7 DL (155/115)
24 GHD
-rest 3 min
3 rds
11 HSPU
7 hang power cleans (155/115)
24 pistols

11/6/17

Barbell: Overhead Squat 4×5 – add 0,5,10lbs from last week

WOD:
1 mile run
15 squat snatch (70% 1RM)
1 mile run
-scale run to 800 m if you cannot finish the mile in 10 min

11/2/17

Barbell:Shoulder/Core Stability OH unstable walk w/ KB’s 100′ x4 (put Kb’s and bands on BB and walk)

WOD:
1000m row
800m row
600 m row
400m row
200m row
-rest :30 sec between sets