November 27 - Dec 1, 2017 | "Weekly Programming"

Monday, November 27 2017

Skill:
OHS - Work up to a heavy Single OFF THE FLOOR

WOD:
12 Min AMRAP

5 Hang Power Snatch
10 Box Jumps
5 HSPU

Tuesday, November 28, 2017

Skill:
Split Jerk - Work up to a heavy Single OFF THE FLOOR

WOD:
4 Rounds:

400 M Run
10 Pistols
5 Muscle Ups
15 KBS

Wednesday, November 29, 2017

Skill:
Handstand Walk 15 min Practice

WOD:
10 Pull Up's / 1 Front Squat 155/105 LBS
9 Pull Up's / 2 Front Squat 155/105 LBS
8 Pull Up's / 3 Front Squat 155/105 LBS
7 Pull Up's / 4 Front Squat 155/105 LBS
6 Pull Up's / 5 Front Squat 155/105 LBS
5 Pull Up's / 6 Front Squat 155/105 LBS
4 Pull Up's / 7 Front Squat 155/105 LBS
3 Pull Up's / 8 Front Squat 155/105 LBS
2 Pull Up's / 9 Front Squat 155/105 LBS
1 Pull Up's / 10 Front Squat 155/105 LBS

Thursday, November 30, 2017

Skill:
Work on Speed - Coaches choice on Reps
---Snatch Balance
---Snatch Drops

WOD:
5 Min AMRAP
25 Situp's
25 DU's

15 Min AMRAP
10 Push Up's
10 Med Ball Cleans
25 DU's

5 Min AMRAP

10 Wall Balls
5 Ball Slams
200 M Run

Friday, December 1st, 2017,

Skill:
Hip to Shoulder Mobility

WOD:
5 Rounds

7 G2O 135/95lbs**
3 Burpees over the Bar

**On the Ground to OH, the coaches will call out which way every round

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