11/4 - 11/9

Monday:

Strength:  Push Press 5x3
WOD
21 Dumbbell Thrusters 50/35
21 Pull-ups
Run 400m

15 Dumbbell Thrusters 
15 Pull-ups
100 DUs

9 Dumbbell Thrusters
9 Pull-ups
500m Row


Tuesday


Strength
Bench Press 5x5 across

WOD 
Three sets for max reps of:
60 seconds of single Dumbbell Box Step-overs (55/35; 24/20)
60 seconds of Strict Handstand Push-ups
60 seconds of Toes to Bar
60 seconds of KB swings (53/35)
Rest 60 seconds

Wednesday

Strength (20 Minutes)
Death by Back Squat for Strength
Load = Body Weight
Minute 1 - 1 Rep
Minute 2 - 2 reps
Minute 3 - 3 reps

continue pattern until failure


WOD
For Time 12 min cap
Row 500m
10 Power Cleans 135/95
20 Wallballs 20/14 *30/20
Row 500m
10 Power Cleans 185/125
20 Wallballs *30/20
Row 500m
10 Power Cleans 225/155
20 Wallballs *30/20


Thursday


WOD
Active Recovery:
4 Rounds for Time:
Row 500m
Run 400m
Assault bike 20/15 calories
10 Burpee Box Jump-overs

Many of us will be tackling the Open tomorrow, so limit the intensity on this WOD, and using it to practice nasal breathing . Inhale and exhale through your nose, and if you find you're unable to do so, slow things down until you can regain your nasal breathing pattern.
Friday
FNL

Saturday

WOD 
0:00 - 10:00
1 Mile Run
Max Clean and Jerks 135/95 *165/110

10:00 - 13:00 Rest

13:00 - 20:00 
800m Run
Max Power Snatches 115/75 *135/95

20:00 - 23:00 Rest

23:00 - 27:00
400m Run
Max Thrusters 95/65 *115/75

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