Monday, November 7-11, 2016 | "Weekly Programming"

Monday, November 7, 2016
Skill:
Clean Progression (Coaches Choice)
WOD:
"Elizabeth"
21-15-9
~Clean 135/95
~Ring Dips

Tuesday, November 8, 2016
Skill:
Snatch Progressions (Coaches Choice)
WOD:
12 Minute AMRAP
~5 Strict Press 115/75
~10 Toes to Bar
~15 Front Squat 115/75

Wednesday, November 9, 2016
WOD:
5 Minutes of "Annie"
50-40-30-20-10
~Double Unders
~Situps
*Rest 1 Minute*
7 Minute AMRAP
~7 Med Ball Cleans 20/14
~7 Kettlebell Swings 53/35
~7 Pushups
*Rest 2 Minutes*
3 Rounds of
~10 Box Jumps 24''/20''
~20 Air Squats
~5 Burpees

Thursday, November 10, 2016
Skill:
Work up to a heavy Overhead Squat (from the floor!)
WOD:
4 Rounds of
~3 Muscle Ups
~5 Handstand Pushups
~400 meter run

Friday, November 11, 2016
WOD:

"Filthy 50"
    50 Box jump (24/20)
    50 Jumping pull-ups
    50 Kettlebell swings 
    50 Walking Lunges
    50 Knees to elbows
    50 Push press (45/35)
    50 Back extensions
    50 Wall ball shots (20/14)
    50 Burpees
    50 Double unders







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