A) CF Metcon

B) Work on a Gymnastics weakness. (ttb, ctb, mu, pistol etc..)

Skill: Take 12 min to find heaviest complex of the day

High Hang PC + High Hang Clean + Front Squat

Start no lighter than 60% of 1 rm full clean and build up

Skill: 12 Min EMOM, alternating

1) :30 Handstand Hold (sub is Overhead Plate Hold 45/25)

2) :30 Hollow Rock Hold

3) :30 DB/KB Farmers Carry Hold (As Heavy As Possible) **No walking, just holding weights by

side**

A) Power Clean; E90sec x 7 rds, 2 @ 87-92%

B) CF Metcon

Skill: Max meters on the Row in 3 minutes

ALL OUT EFFORT

WOD: For time in teams of 2 – split however you like6 Rope Climbs (scale  6 UP/DOWNS with knee raise

 6 UP/DOWNS w/ no knee raise 6 seated U/D off box)

Skill: E90seconds for 5 rounds

Ring Muscle Up + 3 dips

OR

5 Weighted dips

OR

5 Strict dips on rings or dip station

(Other scales  6-8 banded dips on dip station  8-10 box dips)

Workout of the day - Wednesday, November 9, 2016


 


Warm Up:


2 rounds 30 seconds each of

SKILL: 12 Mins to find heaviest complex

2 Strict Press + 2 Push Press

WOD: 5 Rounds For Time

12 DB Push Press (40/25)

42 Jump Ropes

Score is heaviest complex + time

SKILL: Back Rack Lunge, 4x8 (8 reps each leg, 16 total) Start @ 35-40% of BS 1 RM. Slowly add weight if

easy/coach decision

WOD: 15 Min AMRAP

8 Wallballs (20/14)

10 WB Overhead Lunges (20/14)

12 Mountain Climbers