Week of Nov 19, 2018

Week of Nov 19, 2018

Week 6 of 6 - This is the last week of this squatting set, we will be retesting our maxes for these lifts! Get ready for an Oly set for the next 4 weeks!
Monday:
Strength: Back Squat Retest 1 rep max
WOD: 5 Rounds - 1min at each

Burpee Box Jumps (24/20)
Hang Power Snatches (95/65) (Fit 65/45)
Calorie Row
Rest

Tuesday:
Strength: Deadlift Retest 1rep max
WOD: “Jackie”

For Time:
1,000 Meter Row
50 Thrusters (45 M/F)
30 Pull-ups

Wednesday:
Strength:  Push Press Retest 1 rep max
WOD:
AMRAP 20
2 Rope Climbs
400 Meter Row
8 Dumbbell Snatches (50/35)
Fitness:
6 Pull-ups or 10 ring pulls
400 Meter Row
8 Dumbbell Snatches (30/25)
Thursday:
Strength: Front Squat  Retest 1 rep max
WOD:
Death by row or bike (if you dare!)
1cal first min
2cal second min
3cal third min etc until death in imminent haha!
Friday:
Strength: Bench Retest 1 rep max
WOD: AMRAP 15:

60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (185/135)

Fitness:
90 Single Unders
30 Wallballs (20/14)
15 Deadlifts (95/75)
Saturday - TBD

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