November 2016

(Competition / Metabolic Conditioning)Warm-up (15 min) WOD For Time: (45 min cap) Row 1000m20 WB (20/14) (10/9)20 Muscle-ups (Mod 1= Wt’d Ring Dips (25/15) > Mod 2 = BW Ring Dips > Mod 3 = scale as needed)20 Wal Ball (20/14) (10/9)20 Power Cleans (185/125)20 Wall Balls (20/14) (10/9)Run 1000m

(Practice / Phosphogenic 1-10 sec bursts)Warm-up (15 min) SOD Deadlift – 5 x 5^ AND 3 x 20-30 sec GHD Sorenson Hold (face down) (22 min) WOD EMOM 12 min Min 1: 3 Box Jumps (30+ / 24+)Min 2: 1 High Hip Snatch > 1 Hang Snatch > 1 Snatch (Power or Squat) (adding wt

(Competition / Glycolytic 2-5 min bursts)Warm-up (15 min) SOD  Back Squat – 5 x 5^ AND Bent Over Double Arm DB Back Flies 3 x 15 (light wt) (20 min) WOD 1  5 min CAP to complete:  FRAN – 21-15-9Thrusters (95/65)Pull-ups Rest 4 min WOD 2  5 min CAP to complete: 21-15-9Calorie RowWall Ball (20/14) (10/9)

(Practice / Lactate Threshold 8-12 min)Warm-up (15 min) SOD Back Squats – 6 x 3^ (20 min) WOD For Time 30 Power Cleans (185/110)30 Parallel Facing Burpees over the bar30 Calorie Row

Thanksgiving Day Celebration (Competition / Glycolytic)Warm-up (15 min) WOD  Extended Fight Gone Bad 5 Rounds, For Total Reps 1 minute Wall Balls (20/14 lbs)1 minute Sumo Deadlift High-Pulls (75/55 lbs)1 minute Box Jumps (20 in)1 minute Push Press (75/55 lbs)1 minute Row for Calories1 minute Rest

(Practice / Phosphogenic 1-10 sec bursts)Warm-up (15 min) SOD 15 min of ^ Snatch Balance work  Complete the following work: “Old School Strength Day” SOD 1: Overhead Press 5 x 3^ and 3 x 15 GHD Sit-upsSOD 2: Pull-ups 5 x 3^ and 3 x 15 GHD Hip ExtensionsSOD 3: BD Bulgarian Split Squats (Pitcher

(Competition / Metabolic Conditioning)Warm-up (15 min) WOD 30min AMRAP 10 Power Snatch (75/55)10 Overhead Squats (75/55)10 Toes to Bar500m Row then 400m Run (alternating exercise each round)

(Practice / Gymnastics Focus) Warm-up (15 min) SOD  10 min EMOMEven: 5 Deadlifts (275/185) Odd: 8 Ring Dips (RX+ 3-5 Muscle-ups) WOD  3 Rounds of:10 Front Squats (185/115) (bar starts on the floor)20 Pull-ups (RX+ = Chest-to-Bar)30 Box Jumps (24/20)

(Practice / Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD Back Squats – 3 x 10 60-65% (15 min) WOD Touch and Go Grace 10 x 3 Touch and Go Clean and Jerk (135/95) (a non TnG set of 3 = 0 reps)10 seconds minimum rest between each set of 3 C&J.

(Mental Toughness / Glycolytic)  (Warm-up (15 min) SOD  5 x 3^ Deadlifts (20 min) WOD 1  4 min AMRAP5 Deadlifts (60% of 5th set SOD)35 Double Unders Rest 3 min WOD 2  4 min AMRAP6 S2OH (135/95)6 Burpee Lateral Hop Over bar and back (over and back = 1 rep)