Nov 13-16

WEDS Nov 13

A. Back Squat @ 20X1, quickly build to a tough 3

B. Press, build to a single

C. AMRAP in 15 mins:

2 rope climb to 15ft

4 power clean @ 175lb - drop each rep

15ft handstand walk

A. 255#

B. 120#

C. 5 Rounds + 2 reps

9

Friday - 

A. Front Squat @ 20X1, quickly build to a tough 2

B. Split Jerk, build to a max

C. High Hang Squat Snatch. Above Knee Hang Squat Snatch, 1.1 @ 125lb per min for 10 minutes

D. @ 97%:

AMRAP Squat Snatch @ 95lbs in 1 min

(6 min rest)

20 sec Shoulder to Overhead @ 115lb

20 sec Chest to Bar

20 sec Burpees to 6" OH

(6 min rest)

60 sec Airdyne

A. 230#

B. 215#

C. complete

D. 

snatches: 16

s2oh:11

c2b : 17

Burpees: 9

Airdyne: 36 cals= 0.73 km

8

Saturday 

AM - Aerobic Tester

For time:

2k Row

500 DU's

3 mile Airdyne

*Goal is sub 25 min

24:46

double unders took so long to get a rhythm going

8

PM - Skill/Stamina

AMRAP in 20 minutes:

15ft unbroken handstand walk

10 unbroken r leg pistols

10 unbroken l leg pistols

60 sec unbroken front bridge hold

completed at home but i didn't count rounds just kind of went through it mindlessly 

7