Friday 11/16/18

7×10 Ab Wheel on Rower

7 Sets of 10 Reps

Place feet on rower seat

7 Minute AMRAP 1

20 Calorie Row

15 Handstand Push-ups

7 Minute AMRAP 2

5 Bar Muscle-ups (10 C2B)

10 Overhead Squats (75/55)

7 Minute AMRAP 3

5 Deadlifts (275/190)

10 Lateral Burpees Over Bar

Thursday 11/15/18

3-0-3 Tempo Back Squat Tempo is 3 seconds on the way down, no pause in the bottom, and 3 seconds on the way up. 10 Reps @ RPE 7 10 Reps @ RPE 8 2 Sets of 10 Reps @ RPE 9     Chipper WOD For Time: 30 Toes to Bar 40 Dumbbell Snatch (50/35)…

Wednesday 11/14/18

Split Jerk 1×1 In 12 Minutes, Work up to a Heavy Split Jerk Split Jerk for load: #1: 1 rep 5×10 Press From Split Use 30-45% of Split Jerk Single Perform 5 Sets of 10 Reps Strict Press from Split Position 8 Minute AMRAP 10 Dumbbell Push Press (50/35) 15 Russian Kettlebell Swings (55/35) 40…

Tuesday 11/13/18

3 Rounds for reps Power Clean Minute 1: 30s on / 30s off Minute 2: 25s on / 35s off Minute 3: 20s on / 40s off Minute 4: 15s on / 45s off Minute 5: 10s on / 50s off No rest between rounds RX: 155/105 Power Clean 1×1 In 10 Minutes, Find a…