Mon Nov 13 – Sun Nov 19 2017

Back Squat

3 @ 7

3 @ 8

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

then,

“Annie”

50-40-30-20-10

DUs

Ab mat sit ups

*12min Time Cap

Bench Press

5-5-5-5-5

then,

500m Row (or 400m Run)

50 Single arm DB walking lunges 50/35lbs (25 left and 25 right)

400m Run

40 TTB

400m Run

50 Single arm DB walking lunges 50/35lbs

500m Row (or 400m Run)

20min Time Cap

Dead Lift

5-3-3-1-1-1-1

then,

14 min AMRAP

2 Rope Climbs

2 Thrusters 75/55lbs

2 Rope Climbs

4 Thrusters

2 Rope Climbs

6 Thrusters

2…

8…

*Continue adding 2 reps to the thrusters each round until the 14 min is up

Partner WOD

“Angiebel”

100 Pull ups

10 Power Snatches 135/95lbs

100 Push ups

10 Power Snatches 135/95lbs

100 Sit ups

10 Power Snatches 135/95lbs

100 Air squats

*Only 1 partner may work at a time.

**22min Time Cap

Shoulder Press

3-3-3-3-3

then,

For time:

75/60 Cal Row

50 Burpee box jump overs 24/20″

25 Power Cleans 165/105lbs

20 min Time Cap

16min AMRAP

5 OHS 95/65lbs (from the floor)

8 CTB Pull ups

40 DUs

-Then immediately following-

Establish a 1 RM Power Clean in 6 minutes

*Time is called at the 22min mark.

Partner WOD

For time:

Waiter’s Walk 50/35lbs – 12 Laps around the interior of the gym

6 min Tall plank

Waiter’s Walk – 8 Laps

4 min Hollow body

Waiter’s Walk – 4 Laps

2 min L-sit Hold

*Divide the work however you like, but only one partner may work at a time.