WoDs week of 11/27/2017

Sunday:
3x5 Pause Front Squats (5 seconds)
3x5 2in1s Front Squats
3x5 Strict Press
4x5 70# DB Clean and Push Jerk (Single arm at a time)
3x3 50# Pause Overhead KB Squat (single arm)

then
8 minute AMRAP
12 24 inch BJO
6 265# Deadlifts
6 OTB Burpees

Monday:
75 DB Powercleans 55# in each hand
With 5 Burpees EMOM

Evening:
Gymnastics
Pull-ups (4-4-3-3-3)
Negatives (5x2 ) 3 Count

Metcon
For time:
(1) Row 1000 Meters
Then...
3 Rounds
(2) 21 Dumbbell Shoulder to Overhead (35/50lbs.)
(3) 12 Toes to Bar
* 12 Minute Time Cap

Tuesday:
4x6 RDL
4x6 Backsquat
4x6 Dips
4x10 EarthQuake Bar Press
4x10 Dumbbell Strict Press
4x10 Bent Over Row

Evening:
Gymnastics
Ring Dips (4-4-3-3-3)
Negative (5x2) 3 Count

Metcon (AMRAP - Reps)
With a partner (You go, I go)
15 Minute AMRAP
(1) 9 Axle Bar Deadlifts (85/130lbs.)
(2) 6 Axle Bar Front Rack Lunges
(3) 3 Axle Bar Power Cleans

Wednesday:
20 Minutes Row Max Calories
With E2MOM 10 Over the Rower Burpees

Evening:
Gymnastics
Pull-ups (4-4-4-3-3)
Hanging Acitve Shrugs (1x20)

18 Minute EMOM
(1) 3-5 Bar Muscle-ups
(2) 6 Hang Power Snatches (95/135lbs.)
(3) 9 Box Jump Overs (24/30")

Thursday:
5 Rounds, Perform a round, then rest 1.5 minute
15 HSPU
16 BJO
10 155# Hang Power Clean

Evening:
Bball

Friday:
20 55# Single Arm DB Power Snatch (10 per arm)
Straight into:
6 RFT
Run 400m
10 115# Thrusters
10 OTB Burpees
Straight into:
20 70# Single Arm Clean and Jerk (10 per arm)

Saturday:
3x3 Deficit Deadlifts
3x5 Pause Front Squats (5 seconds)
3x5 2in1s Front Squats
3x5 Strict Press

Metcon:
6 RFT
10 Dips
10 105# Hang Snatch
10 105# OHS
10 Knees to Chest