2015/11/09-15

Monday

STRENGTH
3 Sets:
Front Squat x 5 reps
Plank Hold x 45 sec
Rest 2 min

CONDITIONING
3 Rounds For Time:
10 Clusters (95/65)
10 Ring Dips

Tuesday

SKILL
Agility Drills

CONDITIONING
4 Sets:
2 min Work / 2 min Rest
200m Run
AMRAP Plate Floor Press (45/25)

Wednesday

Veterans Day Hero WOD 10a
"Three Wise Men"
(Three 4-Minute AMRAPs in 16 minutes, 2 min rest between each workout)

"Jeremy Wise"
AMRAP in 4 Minutes:
5 Hang Squat Snatch (135/95)
10 Bar-Facing Burpees

"Ben Wise"
AMRAP in 4 Minutes:
10 Power Cleans (135/95)
20 Pull-Ups

"Beau Wise"
AMRAP in 4 Minutes:
15 Box Jump-Overs (24/20)
30 Wall Balls (20/14)

Thursday

STRENGTH/SKILL
3 Sets:
Bottoms Up KB walk x 1 gym-length/arm
Overhead KB walk x 1 gym-length/arm
Rest 1 min 

CONDITIONING
Tabata Cal Row
1 min Rest
Tabata Jumping Lunges 1:1
1 min Rest
Tabata Supermans
1 min Rest
Tabata Russian Twist 2:1 (20/14)

Friday 

"Broomstick Mile"
(All movements done with PVC, except running)
For Time:
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400m Run
50 Hang Cleans
400m Run
50 Snatches
400m Run

Saturday

TBD