WOD:
Class WOD
Endurance Practice

RETEST FROM 11/6

Skill: Cluster technique review 10-15 min

WOD:
For time:
10 Squat Clean Thrusters, 185/135
*Rest 5 minutes
15 Squat Clean Thrusters, 155/105
*Rest 5 minutes

WOD:
Class WOD
Accessory:
60 Banded Strict Chest 2 Bar Pullups – 10 min cap
*Pick a band(s) that will allow for 8-10 straight
*No more than 20 should be done a row

For Time
400m Run

Score is time
Teams of 2
Every 2 miutes for 20 minutes
10 Pull ups
10 Box Jumps
Max cals AAB in remaining time.
*1 partner works for 2 minutes, then switch

Skill: 30 sec on 30 sec off for 4 Rounds
Min 1: Double KB Front Rack Hold
Min 2: AAB calories
Min 3: Double KB Farmer Carry Hold
Min 4: Row calories
Min 5: Rest

WOD: AMRAP 7

REST DAY

Congratulations Coach Justin and Dana!

Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
*Increase every set

Score is heaviest SP/heaviest PP

Skill: E90sec for 8 rounds
2 Push Jerks or 2 Split Jerks
Start at around 55-60% of the 1rm of chosen movement
Increase in weight (w/good form) every round

WOD: Partner WOD 6 RFT *Partner Completes round before switch*

Skill:
Every :90 for 8 rounds to find heaviest complex for the day
1 Push Jerk + 1 Split jerk
WOD:
Class WOD
Accessory:
5 Rounds for time 1 minute rest after round
12 Cal AAB
12 T2B