11-11-16: DT loves Karen

WOD:
5 RFT
12 Dead Lifts  155/105
9 Hang Power Cleans
6 Push Jerks
30 Wallballs  20# to 10′ / 14# to 9′
200m Run

11-10-16: No Time Thursday

WOD:
6-8 Rounds NFT
5 CG Bench Press (Start at 50% 1RM, Add Weight Each Round and Build to a 5RM)
5 Ring Dips
10 Walking Lunges
:30 Plank

11-9-16: EMOM and Row Repeats

Skill:
Push Press
6@45/50/55%
4@60/65/70%
Comp=8 Reps at Each %

WOD:
A.  EMOM (Alternating) x 5 Rounds
1.  5 Strict Pullups/8 Banded Strict Pullups; Comp = 3 BMU
2.  10 KB Swings Heavy Russian; Comp = 111/88/70/53
3.  15 Plate Situps  35/25; Comp = 45/35

B. Rowing Intervals
300m x 3; 1 Min Rest Between Rows

11-08-16: 6 Rounds

Skill:
5 x 5 Sumo Deadlifts

WOD:
6 RFT
400m/200m Run
5 Deadlifts   275/145 or 80% of 1RM
4 Bar Over Burpees
25 DU / 75 Singles

11-07-16: OHS alot

Skill:
Push Press
10 @ 40%
8 @ 50%
6 @ 60%

WOD:
15 AMRAP
25 Pullups
50 Cal Row
100 OHS  45/35
50 Box Jumps
25 Pullups

11-03-16: One Arm Snatchathon

Skill:
Technique Work Complex
1 Arm DB Power Snatch
+
1 Arm DB Squat Snatch
+
1 Arm DB OHS

WOD:
5 RNFT
8 CG Bench Press   185/105 or 100% Body Weight

1 Evolution Each Arm; Right Arm Then Left Arm:
  3 DB Power Snatch (Catch Lower Each Rep)
  2 Squat Snatch
  1 OHS

11-02-16: Pick 2

Choose and Complete 2 from Below – All are For Time:

1.  
Grace
30 cnj  135/95

2.  
2 Rounds
25 Calorie Row
25 Burpees

3.  
5 Rounds
10 HSPU / 15 HRPU
200m Run

4.  
2 Rounds
800m Run
40 Airsquats

11-01-16: Snatch Grip Deadlift

Skill:
Snatch Grip Deadlift
Warm Up to 110-120% of 1RM Snatch Weight

WOD:
21-15-9
Snatch Grip Deadlift @ 85% 1RM Snatch Weight
Abmat Sit Ups x 2 (42-30-18)
Hang Power Clean

10-31-16: Hallo-Thruster-Ween

Skill:
1 RM Thruster

WOD:
For Time – 25:00 Time Cap
30-20-10
Toes to Bar
15-10-5
Thrusters  95/65
5-5-5
Burpees
-Then-
10-20-30
KB Swings Russian  88/53
400m Run
5-5-5
Burpees

10-28-16: Deadlift Power Clean

WOD:
For Load
1 Deadlift Shrug + 1 Power Clean
x2 Evolutions with Rest Inbetween
200m Run / 250m Row

Add 10% 1RM Power Clean Each Round
Start at 50% 1RM
When it Gets Very Heavy, 86 the Deadlift