November 2, 2016

By November 1, 2016 wod No Comments

Workout of the Day
Deadlift
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 75%
3x 85%
1+ 95%
then
Strict Press
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 75%
3x 85%
1+ 95%
then
1 min each x 3
Assault Bike
Row
Double Unders

Bootcamp
Warm Up:
2 x 6 each – lying side raise 4 count lower
2 x 10 – Cuban press
2 x 8 each – ALT med ball push ups
2 x 10 – supine pullups

Strength
Power Clean Practice
5 min movement of drills at light to no weight

1a. 10,8,6 – Strict Oh press
1b. 3×6 – Chinups – 4 count eccentric
1c. 3×6 Cuban Press
– Rest 90 seconds between giant set
Encourage to move up in weight for 10-8-6

WOD
21-15-9
Deadlift – 115lb
Box Jumps/Step – 20”

** Rest 3 min

21-15-9
Hand Release Push ups
Ring Rows

Post your scores to the Whiteboard.

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