[Monday] 11.27.17 Snatch Complex + WoD

PM
[A] Warm-up

[B] Heavy Complex
Power Snatch + OHS + Squat Snatch
Pause 2 seconds in squats

95, 115, 135, 155, 175

[C] WoD
3 Rounds
48 DU
16 T2B
8 KBS HSC (#53)

Then immediately into

2 Rounds
30 S2OH
20 Burpees

3+ 30

[Wednesday] 11.8.17 Squat Snatch + WoD

PM
[A] Warm-up

[B] Squat snatch + Hang squat snatch x6
95, 115, 135, 145, 150, 155

[C] WoD
4 RTF:
20 lunges
15 GHD Sit-ups
10 Hang squat snatchs (#115)

11:06

Lunges and sit-ups were unbroken. On hand snatches I went R1:UB, R2: 6/4, R3: 5/5, R4: UB

[Tuesday] 11.7.17 Clean & Jerk + S2OH/KBS

PM
[A] Warm-up

[B] 6 x 1 Clean + 2 Jerks
155, 175, 185, 205, 225, 235

[C] WoD
21-15-9
S2OH (#135)
KBS (#53)

2:38

[Monday] 11.6.17 Front Squat + Cindy

PM
[A] Warm-up

[B] Front Squat 4x4 [Tempo: 3311]
Heavier than last week
135, 185, 205, 215

[C] Cindy
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

16+10

[Saturday] 11.4.17 Endurance WoD + Accessory Work

AM

[A] Warm-up

[B]1 Round for time 

30 HSPU
1 Mile run
30 Pull-ups
1 Mile run
30 HSPU

21:38

[C] 9 min EMOM

1.) 15 GHSU

2.) 6 Hang power cleans (#165)

3.) :30 Ring tuck holds

[Friday] 11.3.17 Back Squat + WoD

PM

[A] Warm-up

[B] Back Squat 4x4 [Tempo: 3311]
Heavier than last week

155, 185, 225, 245

[C] Wod 

30-20-10
KBS(#70)
KB SDLHP (#70)
Farmer carry both KB 1 lap after each round

12:10

[Thursday] 11.2.17 Prowler + AMRAP

PM

[A] Warm-up

[B] Prowler push 4x down and back 
25 yards- high holds, 25 yards back low holds

[C] Wod
AMRAPx 15:00
30 Deadlifts (#185)
30 Box jumps (24")
30 Cal row
30 T2B

1+111

[Wednesday] 11.1.17 Snatch + WoD

PM

[A] Warm-up

[B] Power snatch+ squat snatch+ o.h. Squat  x7
95, 115, 135, 145, 155, 175, 185

[C] WoD
AMRAPx 6:00
30 Double unders
3 OHS (#135)
30 Double unders
6 OHS
30 Double unders
9 o.h.s.
Etc.....

4+39

[Tuesday] 10.31.17 Clean and Jerk + WoD

PM

[A] Warm-up

[B] EMOMx 8
2 Clean and jerks 

135, 145, 155, 175, 185, 195, 215, 225

[C] WoD
24 Pistols
12 Hang cleans (#165)
8 Ring muscle ups
12 Hang cleans
24 Pistols
10:00 cap

24 pistols with heel on #25 plate,12 hang cleans UB, 8 bar muscle ups,  9 hang cleans--time capped

[Monday] 10.30.17 Front Squats + Jackie

PM

[A] Warm-up

[B] Front squat- 4x4 [Tempo: 3311]

Heavier than last week

135, 155, 185, 205

[C] “Jackie”
1k row
50 thrusters 45#
30 pull-ups

7:15