Monday 141117

A.

Use 2/1.5 pood and 24/22 box in class workout. Try and team up with someone in the group. Which team can get 18 rounds or more?

B.

Ten rounds, not for time:

3 Backward Rolls to Support (pull up bar)

3 Freestanding HSPU

3 Deck Squats

With deck squats, the focus should be correctly performed hollow rocks. It's not whether you can come back up to your feet your own way. 

C.

Power "Elizabeth"

21-15-9 reps for time of:

Power Cleans, 135/95

Ring Dips

Monday 141109

A. 

In class, move dead-lift weights from listed to 315/225. 

B.

EMOM for 10 minutes:

Odd Minutes: 

25 Double Unders

12, 9, or 6 C2B Pull ups

Even Minutes:

25 Double Unders

6, 4, or 2 Bar Muscle ups

Prefer unbroken reps so choose accordingly. 

C.

Three rounds for max load:

Light row 250 meters

10 Close Grip Bench (index on smooth)

Wednesday 141105

A.

Five rounds for time of:

5 Power Snatch, 155/105

10 BTN Alternating Split Jerks, 155/105

15 Bar Facing Burpees

B.

For time:

15-10-5

Muscle ups

30-20-10

Box Jump Overs, 30/26

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