Monday, November 8

Power Clean

10 - 10 (10 - 10 - 10)

*Warm up to a heavy weight. Increase weight as able. You may drop between reps, but right back onto the bar.

WOD

“I’ve got the power”

21 - 15 - 9

Power C&J

Pull-ups

*C&J @ 115/80 lbs.

Tuesday, November 9

WOD

“Naughty by Nature”

5 Rounds for time

400m Run

30 Wallballs

15 Box Jumps

*Wallball @ 20/14 lbs, Box @ 24/20”

Wednesday, November 10

Power Snatch

8 - 8 - (8 - 8 - 8)

*Warm up to a heavy weight, increase as able. You may drop between reps, but right back on the bar.

WOD

”Whoomp, there it is”

5 - 10 - 15 - 20 - 15 - 10 - 5

Thrusters

Burpees

KB Swing

*Thruster @ 95/65 lbs, KB Swing @ 53/35 lbs

Thursday, November 11

Bench Press

10 - 8 - (8 - 8 - 8)

WOD

”C&C”

3 Rounds for time

10 Power Snatch

20 Double Unders

*Snatch @ 135/95 lbs

Friday, November 12

Back Squat @ 80% of 1 rep max

10 - 8 - 6 (3 - 3 - 3 - 3 - 3)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 3 reps with.

WOD

“Groove is in the heart”

3 Rounds for time

15 Toes to Bar

15 Burpee box overs

*Box @ 24/20”

Saturday, November 13

WOD

“OPP”

25 min AMRAP

100 Double Unders

25 KB Box Step-ups

30 Wallballs

15 Pull-ups

*KB @ 53/35, WB @ 20/14, Box @ 24/20”