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Programming Nov 13th – Nov 18th

11
Nov

Programming Nov 13th – Nov 18th

Monday
Warm-Up
6 minutes of 
1 pass each
buttkickers
high knees
grapevines
then amrap
6 lunges
6 burpees
6 pvc pass thrus

WOD
“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday 
Warm-Up
6 minutes of:
8 pvc oh squats
4 inch worms
32 jumping jacks

WOD
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball

Wednesday
Warm-Up
6 minutes of:
10 pvc good mornings
20 single unders
10 mountain climbers

WOD
14 minute amrap
7 deadlifts 315 pound
20 double unders
14 pistols

Thursday
Warm-Up
6 minutes of:
3 beat swings
3 pushups
6 american kb swings

WOD
Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees

Friday
Warm-Up
1 minute couch stretch each side
1 minute pigeon pose
1 minute ankle dorsiflexion
then barbell warm up
5 hang muscle power clean
5 front squats
5 shoulder press

WOD
Hang squat clean 2-2-2-2-2-2-2 reps

Saturday
NWOTB COMPETITION

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