Week of November 24-29, 2014

Monday

Back Squat (see training cycle below)

 

21-15-9 Reps for Time:
Toes to Bar
Snatches 115/75#

 

 

Tuesday

Shoulder to Overhead (see training cycle below)

 

"Fran"
21-15-9 Reps for Time:
Thrusters 95/65#
Pull Ups
 

 

Wednesday~AM Classes ONLY!

Bench Press (see training cycle below)
*No AMRAP on bench cycle.  Save it for the WOD.

 

For Time:
400 Meter Run
50-Pull Ups
400 Meter Run
50-Push Ups
400 Meter Run
50-Sit Ups
400 Meter Run
50-Squats
 

 

Thursday~Closed

Happy Thanksgiving!

 

Friday

8am Team WOD!
 

 

Strength Percentages for the week:

After a progressive warm up complete

5 x 65%

5 x 75%

Rep Test x 85%

AMRAP x 65%

 

*using 92% of your 1RM as the training max