WODs

a) deadlift 5/5
5x3 very heavy @90% of 3rm

b) for time
5 rounds
20/15cal row
10 power cleans 50/35

rx+ 60/40
scaled 40/30

FITNESS

a) 5 sets
5 deadlifts
5-10 paralette dips

b) emom 15min
1. 15/10cal row
2. 15 plate ground to overhead
3. rest

a) work up to a heavy complex
power snatch + overhead squat

b) amrap 13min
3,6,9,12,15 etc reps
power snatches 40/30
overhead squats 40/30
burpees over the bar

scaled 30/20, frontsquats

FITNESS
a) 5 sets
5 frontsquats
10 banded good mornings

b) amrap 15min
3,6,9,12,15 etc reps
sumo deadlift high pulls
air squats
burpees over the bar

"Filthy Fifty"
50 box jumps 60/50
50 jumping pull ups
50 kettlebell swings 16/12
50 walking lunges
50 knees to elbows
50 push press 20/15
50 back extensions
50 wall balls 20/14
50 burpees
50 double unders

compare to 09.11.2015

scaled single unders (x2)

FITNESS
for time
50 box jumps
50 jumping pull ups
50 kettlebell swings
50 walking lunges
50 knees to elbows
50 push press
50 supermans
50 wall balls
50 burpees
50 double unders

scaled single under (x2)

a) 5 sets
2 rope climbs
10m handstand walk

scaled rope pulls, wall climbs, partner supported handstand walk

b) 3 rounds for max reps
amrap 3min
20/15cal ski
20 shuttle runs (10m)
max ball slams 20/15
3min rest

scaled 15/10

FITNESS
a) 5 sets
3-5 strict pull ups
3-5 wall climbs

b) 3 rounds for max reps
20/15cal row
20 mountain climbers
max alt db snatches
3min rest

a) 4 sets
5 shoulder press heavy @80% of 1rm
10 inverted ring rows

b) for time
100 double unders
50 db hang power cleans 15/10
80 double unders
40 db push press 15/10
60 double unders
30 db hang clean & jerks 15/10
40 double unders
20 db thruster 15/10
20 double unders
10 db devils press 15/10

rx+ 20/15
scaled single unders (x2)

FITNESS
a) 4 sets
5 shoulder press
10 inverted ring rows

b) for time
100 double unders
50 db hang power cleans
80 double unders
40 db push press
60 double unders
30 db hang clean & jerks
40 double unders
20 db thruster
20 double unders
10 db devils press

a) 5 sets
10 db single arm floor press/side
10 db romanian deadlifts/side
30-45sec hollow hold

b) amrap 15min
12 sit ups
10 kb deadlift
8 kb high pulls
6 kb goblet squats