November 6 - 10, 2017 | "Weekly Programming"

Monday, November 6, 2017
Skill:
Coaches warmup
WOD:
4 Rounds
~800 meter run
~10 Pullups
~10 Shoulder to Overhead 135/95
~20 Air Squats
~40 Double Unders

Tuesday, November 7, 2017
Skill:
Max Thruster
WOD:
AMRAP 10
~5 Handstand Pushups
~10 Power Snatch 115/75

Wednesday, November 8, 2017
Skill:
Deadlift 5x3 at increasing load
WOD:
"7 Deadly Sins"
~10 Chest to Bar Pullups
~20 Toes to Bar
~30 Deadlifts 185/135
~100 Double Unders
~30 Box Jumps 24/20''
~20 Burpees
~10 Cleans 185/135

Thursday, November 9, 2017
Skill:
Barbell Complex EMOM 10
1 Power Snatch + 1 Hang Snatch + 1 OHS
WOD:
"Amanda"
9-7-5
~Muscle Ups
~Snatch 135/95

Friday, November 10, 2017
Skill:
Mobility Warmup
WOD: “Lumberjack 20”
~20 Deadlifts 275/185
~400 meter run
~20 Kettlebell Swings 53/35
~400 meter run
~20 Overhead Squats 115/85
~400 meter run
~20 Burpees
~400 meter run
~20 Chest to Bar Pullups
~400 meter run
~20 Box Jumps 24/20''
~400 meter run
~20 DB Squat Cleans 45/30
~400 meter run

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