Mwod:  Row 250m, Roll upper back with roller, Tspine ext over roller x 20, Stretch wrists,  Couch stretch


Bench 3 @ 70%, 3 @ 80%, 3 @ 90%, 3 + @ 80%

SL Glute bridges 3 x 10/leg


WOD:  5 RFT

Happy birthday Jenna 🎂

5 Hang Cleans (95/115)
7 Pull ups
9 DB Thrusters (25/45)
12 Dubs 

Squat 3 @ 70%, 3 @ 80%, 3 @90%, 3+ @ 80%

Banded plank walk 3 x 10/10


WOD:  For time

10 Box Step overs
20 Body rows
10 Box Step overs
20 Russian twists
10 Box Step overs
20 Burpees
10 Box Step overs
20 KB swngs

Mwod:  Row 250m, Roll chest and traps on post with ball, Tspine ext over roller with stick x 20, Roll lats with roller, Band lat/tri stretch


Military Press 5 @ 65%, 5 @ 75%, 5 @85%, 5+ @ 75%

Bent rows 4 x 10



WOD:  24/7 for time

24 Box jumps
24 Wall balls
24 DB Push press (30/50)
24 Wall balls
24 Body Rows
24 Wall Balls
24 OH Lunges (12 per)

MWOD:
smash forearms on bar x1min/side
stretch wrists x1min/side
roll lats on softball x1min/side
band lat tri stretch
smash side and front hip on softball
x10 hollow holds

LIFT:
 
4x1@skills
clean pull
high pull
hang clean 

4x1@90%
jerk

WOD:

10-9-8-7-6-5-4-3-2-1

DB lunges/leg
burpee over bar
push press

Mwod:  Row 250m, Roll glutes with ball on floor, Roll quads with roller, Band stick external rotation, Bottom squat


Squat 5 @ 65%, 5 @ 75%, 5 @ 85%, 5+ @ 75%


Push up to side plank 4 x 6/side


WOD:  21-15-9 reps of:

Dubs
Wall Balls
Vups
KB Swings


Finale:  Row 500m

Military Press 6 @ 60%, 6 @ 70%, 6+ @ 80%

Pull ups 4 x 3


WOD:  5RFT

Burpee over bar x 5
Box jumps x 7
Thrusters x 9

*rest 60 Sec after each round

Mwod:  Row 250m, Roll glutes with ball on floor, Band hamstring stretch, Band lat stretch


Deadlift:  5 @ 65%, 5 @ 75%, 5@ 85%, 5+ @ 75%

Banded side plank row 3 x 10/10


WOD:  4 RFT


7 Cleans (95/155)
7 Push ups
7 Pull ups
7 Goblet squats (30/50)

MWOD:




LIFT:
snatch
2x2@85%
clean and jerk
2x2@85%

WOD:

strict press x10 (75%)
strict press x9
strict press x8
strict press x7
strict press x6
strict press x5
strict press x4
strict press x3
strict press x2
strict press x1

followed by
even: 5 box jumps, 10 alt KB swings
odd: 5 pullups, 10 t2b

Thursday November 16th

MWOD:
Row 250m
choose your own adventure x2min
chin bar hang x1min
bottom squat xmax

LIFT:
a1) squat
6@75%
4@85%
2+@955

a2) side plank-ups
3x10/10

WOD: 12 min amrap
11 hang cleans
11 burpees
11 thrusters
11 v-ups

Mwod:  Row 250m, Roll traps on floor with ball, Band lat/tri stretch, Stretch wrist


Military Press 4 x 12

Bent Rows 4 x 12


WOD:  3 RFT

10 Burpee box jumps
20 Body Rows
30 Battle ropes
40 Walking lunges

DL 6 @ 75%, 4 @ 85%, 2+ @ 95%

DB front raise 3 x 10
DB Side raise 3 x10

WOD 1 RFT
50 Lunges (25/45)
40 DB snatches
30 Russian twists
20 DB RDL
10 T get ups

Mwod:  Row 250m, Roll chest on post, Stretch wrists, Band lat/tri stretch, Couch stretch


Bench 5 @ 75%, 3 @ 85%, 2 @ 95%, AMRAP @ 85%

SL Glute bridge 3 x 10/leg


3 RFT

5 Renegade Man makers (25/45)
10 Body rows
15 KB swings
300m Row

Mwod:  Row 250m, Roll glutes, Outside hip stretch on bench, Band hamstring stretch


Deadlift 4 @ 70%, 4 @ 80%, 4 @ 90%, 4+ @ 80%

Side plank ups 3 x 10/side


5RFT

250m Row
8 Power Cleans (85/145)
8 DB Thrusters (30/50)

Bench 4 @ 70%, 4 @ 80%, 4 @ 90%, 4+ @ 80%

Pull ups 3 x 10


WOD:  21-15-9

RDL (95/155)
Burpee over bar

Mwod: Row 250m, Roll glutes with ball, Roll calves on barbell, Roll quads on roller, Bottom squat


Squat 4 @ 70%, 4 @ 80%, 4@ 90%, 4 + @ 80%

Band curls 4 x 20


WOD:  4RFT

Drunk lunge left x 12
KB Swings x 20
Push ups x 10
Drunk lunge right x 12
Battle Ropes x 20
Burpees x 10