November 28 - December 2, 2016 | "Weekly Programming"

Monday, November 28, 2016
Skill:
Front Squat - work up AHAP for sets of 2
WOD:
"Mary"
~5 Handstand Pushups
~10 Alternating Pistols
~15 Pullups

Tuesday, November 29, 2016
Skill:
Overhead Squat - work up to a heavy set of 2. Weight must be snatched overhead.
WOD:
3 Rounds
~5 Hang Power Snatch 115/75
~50 Double Unders
~5 Burpee Over the Bar

Wednesday, November 30, 2016
WOD 1:
10 Minute AMRAP
~20 OH Walking Lunges 65/35
~20 Wall Ball 20/14
*3 Minutes Rest*
WOD 2:
12 Minute AMRAP
~25 Kettlebell Swings 53/35
~25 Pushups
~25 Air Squats
*2 Minutes Rest*
WOD 3:
10 Minute AMRAP
~50 Situps
~50 Thrusters 65/35

Thursday, December 1, 2016
Skill:
Bench Press
5x5 at 75% 1RM
WOD:
"Rowing Annie"
~500 meter row
~50 situps
~400 meter row
~40 situps
~300 meter row
~30 situps
~200 meter row
~20 situps
~100 meter row
~10 situps
*Every 2 minutes stop and do 2 power cleans 155/95*

Friday, December 2, 2016
Partner Chipper:
~100 Wallballs
~90 Hang Power Clean 115/65
~80 Kettlebell Swing 53/35
~70 Situps
~60 Push Jerks 115/65
~500 meter row each
~40 Wallballs 20/14
~30 Hang Power Clean
~20 Kettlebell Swing
~10 Situps
*While one partner is working, the resting partner must do 15 air squats before switching (every time).
*Reps do not have to be split evenly, just finish it!!

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