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Friday Nov 15th WOD


Strength:   Bench Press (90% of 1RM)

1x8 @ 65 %

1x8 @ 70

x8 @ 75

1x8 @ 80

Conditioning:

12 Min AMRAP 200m Run 5 Hang Power Cleans (155/105) (135/95)(115/75) 5 Push Press 5 Back Squat 10 Lateral Hops Over Bar Use a weight that you think you can always do 5-5-5 but will NOT be fun or easy.


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Friday Nov 20th WOD

Strength: 10 Min EMOM 1 Power Clean 3 Hang Power Clean (increase weight as you go) Condtioning: 4 min Amrap 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24"/20") Rest 2 min 4 Min Amrap: 15 Pow

Thursday Nov 19th WOD

Thanks Bill Faulkner for the Workout Today! Strength: Bench Press 4x6@ 70% Bicep curls 3x10 (each arm) Tricep Ext 3x10 Conditioning: Buy In: 19 Slam balls -Then- 3 Rounds 12 Push Press 12 Barbell St

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