WoDs week 11/13/2017

Every morning is started with a 3 mile fasted trail walk weather permitting (will not go in rain or snow)

Sunday:
15 Rounds
Every 2 minutes
Row 15 calories
5 Thrusters @ 120#

Monday:
15 Rounds
Every 2 minutes
Row 15 calories
4 Deadlifts @ 320#
Final Round Max Rep Deadlifts Touch and Go, then max reps until bell rings

Evening:
Strength/Skill:
(1) Dip Weighted
3-3-2-2-2
(2) Dip Pulses
3x8
Met-Con:
15 Minute EMOM
(1) 15 DB Shoulder to Overhead (35/50lbs.)
(2) 12 Toes to Bar
(3) 9 Burpee Box Jumps (might scale depending on how broken toe feels, possibly just increase number of Box Jumps)

Tuesday:
4x6 RDL
4x6 Backsquat
3x5 Snatch Balance
4x10 EarthQuake Bar Press
4x10 Bendhind the Neck Z Press
4x10 Bent Over Row

Evening:
Strength/Skill:
(1) Pull-ups Weighted
3-3-3-2-2
(2) Negatives
4x2 (5 Count)
Met-Con:
5 Rounds
In 3 minutes...
(1) Row 500 Meters
(2) Max Rep Wall Balls (20#)
* Rest 3 minutes after each round

Wednesday:
15 Rounds
Every 2 minutes
Row 15 calories
5 S2OH 155#

Evening:
Strength/Skill:
(1) Dip (Weighted/Strict/Toe Assisted) 3-3-3-2-2
(2) Negatives 4x2 (5 Count)
Met-Con:
"Speed Ladder"
4 Rounds
(1) 5 Power Clean (135#)
(2) 4 Power Clean (155#.)
(3) 3 Power Clean (185#.)
(4) 2 Power Clean (205#)
(5) 1 Power Clean (225#)
* Set up one bar
* Rest as needed between rounds

Thursday:
5 Rounds NFT
10 Good Mornings
5 70# DB Power Cleans
10 KB Chops Per side 50#


Evening:
Bball (TBD -- broken toe currently on right foot)
Or Jamerson

Friday:
20 Rounds
Every 2 minutes
8 65# Thrusters
6 155# Power Cleans

Saturday:
3x3 Deficit Deadlifts
3x5 Pause Front Squats 5 second pause
3x5 2-1 Front Squats
4x5 Strict Press
4x5 Clean Pull

then
3 70# DB Power Cleans
5 HSPU
7 BJO
9 50# KB Swings