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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2017 November 10

STRENGTH: Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

2017 November 9

GYMNASTIC STRENGTH: Pistol Progressions 3-5rds of – 5 Pistols/side (on coaches q) – 30sec hollow hold flutter kick METCON: 12min AMRAP – 12 Alt Pistols…

2017 November 8

STRENGTH: Deadlifts 3-3-3 *go on every 3minutes *5 RFESS/side in between every set METCON: ‘Diane’ 21-15-9 – Deadlifts – HSPU

2017 November 7

METCON: Partner WOD 8min AMRAP – 20/15 cal row – KB Swings 2min rest 8min AMRAP – 20/15 wall balls – T2B

2017 November 6

STRENGTH: Clean practice METCON: every 30sec for 10min – 1st 30 3 power cleans – 2nd 30 6 burpees

2017 November 4

METCON: Partner Linda 10-9-8-7-6-5-4-3-2-1 – deadlift – bench press – power clean *35min timecap

2017 November 3

GYMNASTIC STRENGTH: Plank Progressions 3-5rds of – 5 scap pushup > pushup – 30sec plank – 15sec SA Plank/side – 5 modified reverse hyper METCON:…

2017 November 2

METCON: In teams of 2 AMRAP 30 – 30 Thrusters – 30 Burpees over barbell – 30 C2B Pull ups – 30 box jumps *1…

2017 November 1

STRENGTH: front squats 5-3-1-1-3-5 *go on every 4 minutes *do 5 SLDL with 2 Dbs at top of row
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