Friday 30 November

Warm Up:
3rds row 250m
6 x Eccentric MU
10 x GHD

Followed by:
Clean
1x3@50
1x3@60
1x2

Strength:
OMEM for 10mins
1 x Clean @80% 1rm

Wod:

DIRTY DOZEN

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16kg
30 Sit-ups
20 Hang squat cleans, 15/10kg dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Wednesday 28 November

Warm Up:
Run 1mile

Strength:
Front Squat
3 x 1 @ 75/85/95% 1rm

Wod:
Row 1 km
7 Rack Thrusters (70/50) (Bar on Back)
5 Handstand Push Ups
6 Rack Thrusters(70/50)
10 Handstand Push Ups
5 Rack Thrusters
15 Handstand Push Ups(70/50)
Row 1km

Tuesday 27 November

Run 400m
Hang 45secs
45sec hold chin above the bar
10 x Pull Ups (as high as possible without performing a MU), 1 x 3 position Negative / 3 x Reverse Muscle Up

Snatch -
1x3@50,
1x3@60,
1x2 @ 70%

Strength:
OMEM for 10 mins:
1 x Snatch @80% 1rm
Wod:
3 Rounds - 1 min on each station rest 1 minute after gasser
Burpees
GHD/Abmat
Shoulder Touches
1 x Gasser (5-10-15-20)

Monday 26 November

Warm Up:
Junk Yard Dog WU
50 Rebounding Box Jumps
(use a height you can keep ground contact to a minimum)

Strength:
Back Squat
3 x 1 @ 75/85/95% 1rm

5-5-5-5-5
Push Press
Est new 5rm (Rest 60secs)

Wod:
21-18-15-12-9-6-3
Overhead Squat (60/40)
Supine Ring Row - Aim for feet to be above the shoulders

Friday 23 November

JunkYard Dog

Warm Up:
Burgenor Warm Up,
Start with bar
add 5kg each rd
@ HH and MD thigh add further 2.5kg from last week. No more then 45kg

Strength:
OMEM for 10mins
2 x Clean @ 75%

Wod:
10 x Evil Wheel
20 x Burpee Over Bar jump
30 x Double Handed KB C&J
40 x Sit Ups
50 x Double Unders
60sec Plank
70 x Press Ups
80 x Russian Twists 20/10 (med ball)

Wednesday 21 November

Warm Up:
Row 500
5 rds
5 x HSPU's
5 x kneeling squat
Start at 50kg add 10kg per round

Strength:
Front Squat
3 x 3 @ 70/80/90% 1rm

Wod:
As many rounds as possible in 13 minutes of:
1 round consists of:

1 Push Press @ 70% of body weight
1 Pull Up
3 Push Presses @ 70% of body weight
3 Pull Ups
5 Push Presses @ 70% of body weight
5 Pull Ups
etc

Tuesday 20 November

Warm Up:
Run 400m
3rds
Hang 45secs
45sec hold chin above the bar
10 x Pull Ups (as high as possible without performing a MU)
1 x 3 position Negative or 3 x Reverse Muscle Up

Strength:

OMEM for 10mins
2 x Full Snatch@75%

Wod:
3rds
Row 500m
21 x T2B
12 x Power Snatch (50/35)