November 2016

 (Practice / Gymnastics Focus) Warm-up (15 min) SOD Bench Press 3 x 5^ / 3 x 2^ and Superset: MB Seated Torso Twists 15-20 per side WOD EMOM 12 min Min#1: 10 American KBS (70/53)Min#2: 1 Rope Climb (RX+ Legless)Min #3: 10 TTB 2 min running clock rest: Then Hollow Rock Tabata (4 min)

Tuesday (Practice / Lactate Threshold 8-12 min) Warm-up (15 min) SOD Pendlay Row with pause at chest 5 x 5 (wt = athletes choice) (15 min) WOD For Time:21-18-15-12-9-6-3Goblet Squats (70/53)Butterfly Sit-ups

(Competition / Metabolic Conditioning)  Warm-up (15 min) WOD  For Time: (45 min Cap) 200 Double Unders or 300 Single Unders  2000m Row2 Mile Run Post WOD: (Time Permitting – not for time)GHD Hip Extensions 3 x 15Turkish Get-ups 3 x 2/side

 Veterans Day WOD “Blake” Four rounds for time of: (45 min CAP) 100 Foot Walking Lunges with 45/25# plate held overhead30 Box Jumps (24/20)20 Wallball Shots, (20/14) (10/9)10 Handstand Push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia,

(Practice / Phosphogenic 1-10 sec bursts)   Warm-up (15 min)  SOD Back Squats: 1 x 8 > 1 x 5 > 3 x 3^ (8 reps @ 65%) Superset w/ GHD Sit-ups 4 x 15 (25 min)   WOD   Reverse Tabata: (Work 10 sec / rest 20 for 8 rounds)Odd Round 1: Chin Over Bar HoldsEven

(Practice / Glycolytic)Warm-up (15 min) WOD  AMRAP 4: 3 Rounds: Score = Total # of Double Unders 12 Deadlifts (95/65#)9 Hang Power Cleans (95/65#)6 Jerks (95/65#)Time remaining: Max Dubs Rest 4:00 AMRAP 4: Score = Total # of Double Unders2 Rounds of:12 Deadlifts (135/95#)9 Hang Power Cleans (135/95#)6 Jerks (135/95#)Time remaining: Max Dubs Rest 4:00 AMRAP

(Competition / Gymnastics Focus) Warm-up (15 min) WOD 45 Min. Time Cap 200m Run > then 1 Round of Barbara:20 Pull-ups30 Push-ups40 Sit-ups50 Air Squats 400m Run > then 2 Rounds of Mary:5 Handstand Push-ups10 Pistols15 Pull-ups 600m Run > then 3 Rounds of Cindy:5 Pull-ups10 Push-ups15 Air Squats 800m Run > done

(Practice / Lactate Threshold 8-12 min)  Warm-up (15 min) SOD  Deadlift: 5 x 3^ (18 min) Start @ 60-65% WOD  For Time Buy-in: 1000m Row Directly Into:21-15-9Overhead Squats (115/80)KB Swings (70/53)

(Practice / Metabolic Conditioning) Warm-up (10 min) WOD 6 Rounds For Time: 400m Run30 Double Unders (60 singles)20 KB Goblet Lunges (53/35) (10/leg)10 Deadlifts (225/155)

(Practice / Gymnastics Focus)  Warm-up (10 min) SOD  Every 2 minutes, for 20 minutes (5 sets of each): Exercise #1: Power Clean 4 x 1 (rest 10 seconds between singles) (ascend in weight each round – start at 60-65%) Exercise #2: Muscle-ups (ring or bar) OR Ring Dips (weighted optional) 2-5 reps WOD  Three Rounds