November 14-18, 2016 | "Weekly Programming"

Monday, November 14, 2016
Skill:
Clean and Jerk - work up to a heavy single
WOD:
12 Minute AMRAP
~200 meter run
~10 Toes to Bar
~50 Double Unders

Tuesday, November 15, 2016
Skill:
Deadlift 3x2 at 85%
WOD:
4 Rounds
~4 Snatch Grip Deadlift 135/95
~4 Snatch Grip High Pulls (from mid hang) 135/95
~8 Overhead Squats 135/95

Wednesday, November 16, 2016
Skill:
Push Press - work up to a heavy double
WOD:
5 Minute AMRAP
~50 Russian KBS 53/35
~25 Box Jumps 24''/20''
*1 Minute Rest*
5 Minute AMRAP
~25 Thrusters 95/65
~5 Pullups
*2 minutes rest*
5 Minute AMRAP
~5 Strict Press 95/65
~10 Overhead Walking Lunge

Thursday, November 17, 2016
WOD:
~1000 meter row
~25 Med Ball Cleans 20/14
~25 Situps
~25 Wall Ball 20/14
~25 Box Overs 24''/20''
~25 Power Snatch 115/75
~100 Air Squats
~200 Double Unders

Friday, November 18, 2016
(To be announced)

Saturday, November 19, 2016
**AFC FALL BRAWL** We will have 3 short FUN team workouts. Teams will be chosen the morning of the competition. Plan to arrive and warm up/register at 9:30 and we should be finished by 11:30. We will be having a brunch lunch afterwards so please bring a dish to share. Payment for your entry to this event is simply food donations for our food drive.

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