Deadlift
5 x 3 (A)
AMRAP 20:
400 Meter Run
10 Power cleans 135/95
20 WBS* 20/14
FX: 115/80
*5 burpee penalty each time you stop moving or ball hits the ground
Deadlift
5 x 3 (A)
AMRAP 20:
400 Meter Run
10 Power cleans 135/95
20 WBS* 20/14
FX: 115/80
*5 burpee penalty each time you stop moving or ball hits the ground
Push Press
5 x 5 (A)
2 Rounds For Time:
10 Power Snatches 95/65
10 Toes 2 Bar
8 Power Snatches 95/65
8 T2B
6 Power Snatches 95/65
6 T2B
4 Power Snatches 95/65
4 T2B
2 Power Snatches 95/65
2 T2B
REST 1:1*
FX: 75/55
*athlete will rest the exact amount of time Round 1, then start Round 2
Post WOD fun (if desired):
CFR7 November Challenge WOD
A) Row 500 meter for time:
rest exactly 1:00
B) Max effort Plank on the elbows.
*No piking hips up, no sagging hips, and * no shaking arms out.
3 Sets of:
1) 3/1 Strict HSPU + 6/4 Kipping
2) 15 Hollow Rocks
3) 21 GHD Hip extension
FX: 1 abmat, Barbell Good Mornings
* Not for time: 18 Minutes
Rotating Tabata (rotate to next movement each time):
Push-ups
Games Standard Box Jumps Rx: 32/24 Fx: 24/20
ABMAT Sit-ups
KB SDHP Rx: 32/24 Fx: 24/16
***Reminder: Schedule change (effective December 7, 2015): 7:30am WOD will be available on Monday,Wednesdayand Friday.***
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Thrusters
5 x 3 (A; from the floor)
AMRAP 12:
20 Deadlifts 135/95
10 Pull ups
15 Deadlifts 185/135
10 Pull ups
10 Deadlifts 225/155
10 Pull ups
5 Deadlifts 275/185
ME Pull ups
Score is Total reps.
