Wednesday 11/30/16 WOD

Strength - Deadlift:
3 reps 85%, 1 rep 90%
3 reps 85%, 1 rep 93%
3 reps 85%, 1 rep 96%

WOD - 15 min AMRAP:
5 squat cleans 155/95
10 pull ups
15 box jumps

Monday 11/28/2016 WOD

Skill:
Dead hang pull ups - max reps

Strength - Deadlift:
5 sets of 5 reps at 85%
5 sets of 10 reps Slider plank saws

WOD:
 21-15-9
Front Squats (95/65)
Thrusters (95/65)
Pull ups 

Monday 11/21/2016 WOD

Strength - Back Squat:
Warm-up
Back Squat 8/6/4
Jump ups 3 sets of 8/side

Strength workout:                                                                                                                                      
6 Sets of Back Squat 2 reps @ 90%
6 sets of 6/side slider lunges


WOD - 5 Rounds:
10/side Split Squats
 10 T2B
10/side DB walking lunges
Sled Down and back

Monday 11/14/2016 WOD

Strength - Overhead Press Pyramid:
Warm up-
OH Press 8/6/4
Pull ups 3x6

OH Press 6/4/2/2/4/6
TRX Extensions 6x8

WOD - 16 Min EMOM:
12 Push ups
12 Wall Balls
12 T2B
150m Run/Row

Monday 11/07/2016 WOD

Strength-Squats:
5 sets of 5 Squats at 80%

WOD - 10 Rounds:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats