Nov 3-7

Mon
Skill- Power Clean
3 Min AMRAP of P CL + DU's
Rest 2 Min
3 Min AMRAP of P CL + DU's

E- 3 P CL @ 80% + 30 DU's
RX- 4 P CL @ 75% + 15 DU's
S- 5 H CL + 20 Running Jump Rope

Strength
Front Squat
8-8-8-8 @70-80%

WOD
4 Time

1,2,3,4,5,6,7,8,9,10 Box Jumps
Between each round Complete 7 KB Swings

E-70/53
RX-53/35
S- Russian Swings @44/25 *can scale jumps

Tue
Skill-Row
1- establish how many pulls it takes to get to 100 m
2- establish 500 m row time

Strength
Pull Ups & Dips
E- MU's or Weighted Pull Ups & Dips (5x1-3)
RX- Strict Pull Ups & Dips or Weighted Push Ups 5x5
S- Ring Rows or Banded PU's & Push Ups 5x5-7

WOD
16 min AMRAP

2 Burpee Box Jumps
4 Deadlifts
6 Bar Facing Burpees
8 T2B

E- DL's @75%- Complete a 4,6,8,10 Rep Scheme
RX- DL's @75%
S-see coach (regular burpees & sit ups or K2E)

Wed
Skill- Jerk (off rack), Push Press, Receiving Bars from Overhead
All Levels- 3-3-3

Strength
Push Press
8-8-8-8

WOD
Triplet Ladder AMRAP- 15 min
1,2,3,4,5.... and so on (begin at 1 rep and increase a rep each round)

Thruster
Box Jump
Sit Up

E-135/95
RX-95/65
S-Empty Bar


Thurs
Skill- Squat Snatch
Triplet (not for time)
12-9-6 Snatch
9-6-3 Wall Balls
6-3-1 Burpees

E-65% 1st set, add 5% on second set, add 5% on last set
RX- 65%
S- Overhead Squat instead of Snatch (see coach for weight)

Strength
RDL
6-6-6-6
+
E-15 T2B
RX- 8 T2B
S- 10 V Ups or Sit Ups

WOD
4 time

33 Wall Balls
33 DU's
33 Cal Row

E-complete 55 of each
RX- as written
S- 22 of each

Fri
On FB Page Post and Vote on what Benchmark WOD you would like to do
We will complete the most popular