Training November 13th – 19th

couple

SUNDAY

Sunday Fun Day

3 pm Surprise WOD!

MONDAY

Bench Press

Week 8

Find a 1RM Bench Press

-then-

Find a 1RM Front Squat

TUESDAY

“Cindy Sandwich”

8 min AMRAP

5 Pullups

10 Pushups

15 Squats

-10 minutes to find a 1RM Deadlift

8 min AMRAP

5 Pullups

10 Pushups

15 Squats

WEDNESDAY

5 Rounds

In 3 minutes

100 m Farmer’s Carry @ 70# each hand/ 53# each hand

AMRAP Row for Calories in remaining time

Rest 3 Minutes

*Scored by total calories rowed.

THURSDAY

E3MOM for 8 Rounds

1 Clean & Jerk

*Increase in load each round if quality technique is present

FRIDAY

Anniversary/Thanksgiving Party @ 6:30pm

“Power Badger”

3 RFT:

30 Power Cleans @ 95/65#

30 Pull-ups

800 meter run

SATURDAY

15 mins instruction and drills on DUs

-then-

“Flight Simulator”

10-20-30-40-50-40-30-20-10 Double-unders

RX+: “Flight Simulator 2.0”

25-10-20-30-40-50-40-30-20-10-25

*Only attempt Rx+  if you have a Flight Simulator time of under 8  minutes

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