Tuesday 11/6– Women
Skill Practice:15 minutes

WOD1: Deadlift
12 minutes to find 5RM

WOD2: 14 min AMRAP:
400m run
20 Deadlifts (185/135; scale to 60% of 5RM)
Handstand Walk, 20 m
20 Kettlebell Swings (53/35)     

Thursday 11/8— Women
Skill Practice:15 minutes

WOD: “Fight Gone Bad”
3 rounds for Reps of:
1 min of wall-balls (20/14)
1 min of sumo deadlift high-pulls (75/45)
1 min of box jumps (20″)
1 min of push-presses, (75/45)
1 min of burpees
1 min rest

Women’s out-of-class WOD:
4 rounds for time of:
100-ft. walking lunge
20 sit-ups
20 pull-ups

Tuesday 11/6 — Men
Squat: 12 min EMOM: 4@65% of 5RM
Supersets: Dimmel deadlift: 10-10-10-10; and Pull-up: 10-10-10-10
10 rounds for distance: Run 20 sec; rest 40 sec.

Cash-out: Russian twists: 15-15-15

 Thursday 11/8 — Men
Close-grip bench press: 12 min EMOM: 4@60% of 5RM
Supersets: Push-up 20-20-20-20; and Hollow rocks 20-20-20-20
10 rounds for distance: Run 15 sec; rest 45 sec.

Cash-out: Toes-to-bar (strict, controlled) 5-5-5-5-5

 Friday 11/9 — Men
1. Deadlift: 10 min EMOM: 4@65% of 5RM
2. 7 rounds, every 90 seconds: Shuttle sprint—1/4, 1/2, full length of gym and back
3. Press: 10 min EMOM: 4@65% of 5RM

Cash-out: Plyometric push-ups: 15-15-15; superset w/ Plate jumps: 12-12-12

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