Workout of the Day: 11/13/17 - 11/19/17

MON 11/13

A. 5 sets: 

Close Grip Bench Press x 5, 5, 3, 3, 3

(Spot partner)

Ring Rows x 8

(Rest 90 sec)

 

B. For Time

400m Run (79th st) OR 400m row

+

10-8-6-4-2

Pull-ups

Burpee

+

400m Run OR 400m row

 

TUE 11/14

A. 3 sets: 

Deadlifts TnG x 10-15 

(rest 2 min b/w sets) 

*start light @ 50-60%

 

B. 3 Sets for Reps/Cals:

1 min  - DB Clean & Jerk (moderate NTE 50/35#)

(1 min - Rest)

1 min - T2B

(1 min - Rest) 

1 min - Row 

(1 min - Rest)

 

WED 11/15

A. 4 sets: 

Front Squat x 4-6

Split Stance DB Row x 4-6/arm

(Rest 90 sec)

 

B. Partner WOD!

15 min AMRAP:

3, 6, 9, 12, 15...

Wall Ball (20/14#) 

Row (cals) 

*Switch partners at end of each set - once both complete each set of reps then add 3 reps for next round 

 

THU 11/16

A. Weighted Pull-up x 3, 2, 1 

(rest 2 min b/w sets)

 

B. 3 sets: 

DB Pull-overs x 6-10 reps 

Ring Row w/ 2 sec pause at chest x 4-8

(Rest as needed)

 

C. 3 Rounds for time:

300m Run (78th st)

20 KB Suitcase Deadlifts (10/arm, NTE 53/35#) 

10 Bar Dips

 

FRI 11/17

A. Strict Press x 5, 5, 5, 5

(Rest 2 mins b/w sets)

 

B. 7 min. AMRAP:

7 Hang Power Cleans (~70%, NTE 115/75#)

7 Box Jump (step down, 24/20")

7 Handstand Push-ups

 

SAT 11/18

Saturday surprise!

 

SUN 11/19

SUNDAY STRETCH @ 10am or rest.