November 13 - 17, 2017 | "Weekly Programming"

Monday, November 13, 2017
Skill:
1 Rep Max Snatch
WOD:
10 Minute AMRAP
~10 Back Rack Lunges 75/55
~30 Double Unders

Tuesday, November 14, 2017
Skill:
at 60% 1 Clean Pull + 1 Clean + 1 Front Squat (repeat 3x)
at 70% 1 Clean Pull + 1 Clean + 2 Front Squats (repeat 2x)
at 80% 1 Clean Pull + 1 Clean + 3 Front Squat (repeat 1x)
WOD:
21-15-9
~Deadlift 225/155
~Burpees Over the Bar

Wednesday, November 15, 2017
Skill:
Shoulder and Hip mobility
WOD:
5 Minutes Of "Mary" AMRAP
~5 Handstand Pushups
~10 Pistols
~15 Pullups
5 Minutes of "Barbara"
~20 Pullups
~30 Pushups
~40 Situps
~50 Air Squats
5 Minutes of "Nicole"
~400 meter run
~AMRAP Pullups
5 Minutes of "Cindy"
~5 Pullups
~10 Pushups
~15 Air Squats
5 Minutes of "Annie"
50-40-30-20-10
~Double Unders
~Situps

Thursday, November 16, 2017
Skill:
at 60% 1 Snatch Pull + 1 Snatch + 1 Overhead Squat
at 70% 1 Snatch Pull + 1 Snatch + 2 Overhead Squats
at 80% 1 Snatch Pull + 1 Snatch + 3 Overhead Squats
WOD:
~10 Strict Press
~15 Overhead Squats
~25 Front Squats
~30 Push Jerk
~35 Back Squats
RX: 115/75

Friday, November 17, 2017
WOD:
~30 Situps
~21 KBS 53/35
~21 Box Jumps 24/20"
~30 Situps
~18 KBS
~18 Box Jumps
~30 Situps
~15 KBS
~15 Box Jumps
~30 Situps
~9 KBS
~9 Box Jumps
~30 Situps
~6 KBS
~6 Box Jumps
~30 Situps
~3 KBS
~3 Box Jumps


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