October 31 - November 4, 2016 | "Weekly Programming"

Monday, October 31, 2016 Happy Halloween!
Skill:
Overhead Squat out of rack 1RM
WOD:
"Freaky Fran"
~21 Pullups
~21 Thrusters 95/65
~25 Double Unders
~15 Pullups
~15 Thrusters
~50 Double Unders
~9 Pullups
~9 Thrusters
~75 Double Unders
No childcare in the evening classes. Also, due to Halloween, the 5:30 and 6:30 classes will be Open Gym.

Tuesday, November 1, 2016 -No Rack November!
Skill: Bar Complex
~Press
~Push Press
~Push Jerk
~Split Jerk
WOD:
10 Minute AMRAP
~10 Pushups
~10 Kettlebell Swings 53/35
~5 Box Overs 24"/20"
*Just a reminder that the 4:30 class today is Open Gym*

Wednesday, November 2, 2016
Skill:
Deadlift
5x3 at 80%
WOD:
"Linda"
10-9-8-7-6-5-4-3-2-1
~Deadlift (1.5 x Bodyweight)
~Bench Press (Bodyweight)
~Clean (3/4 Bodyweight)

Thursday, November 3, 2016
Skill:
Mid Hang High Pulls
(Rep scheme is coaches choice)
WOD:
3 Rounds
~5 Hang Power Snatch 115/75
~100 Situps
~5 Burpees
*Just a reminder that the 4:30 class today is Open Gym*

Friday, November 4, 2016
WOD:
1 Round of Fight Gone Bad (score as high as you can)
One minute at each station
~Wall Balls 20/14
~Sumo Deadlift High Pulls 75/55
~Box Jumps 24''/20''
~Push Press 75/55
~Row For Calories
*2 Minutes Rest*
1 Round of "Helen"
~400 meter run
~21 Kettlebell Swings 53/35
~12 Pullups
*1 Minute Rest*
15 Rep Round of "Diane"
~15 Deadlifts 225/155
~15 Handstand Pushups

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