Wednesday 11/16/16.... Power cleans

#1. Power cleans - 5x1

#2. Amrap -14
     14 power cleans 145/100
     50 dubs

Monday 11/14/16........ Shoulder day

1. Shoulders -5x5

2. Conditioning- 6 rounds for time:
     10 push press
     10 box jump
     10 sumo deadlift high pull
     100 meter farmer carry

Sunday 11/13/16... Bench Row and "Helen"

#1. Bench: 4x10

#2. Partner Row: 6 rounds
     Row 200 meters while partner holds plank


#3. Helen: 3 rounds for time
     Run 400
     21 KB swings
     12 Pull ups

Saturday 11/12/16..."Fight gone bad"

“Fight Gone Bad”

Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 11/11/16.... 5 Rounds - Run 400 + 10 burpee power cleans

Conditioning for time: 5 rounds

Run 400
10 burpee power cleans

Thursday 11/10/16...#1. Floor press, #2. Renegade row

SWOD: Floor Press 4x5

WOD: 
10-9-8-7-6-5-4-3-2-1

Renegade Rows (left + right = 1 rep)
25 Dubs after each round

****  In addition to being an excellent exercise for your upper back and lats, the Renegade Row is a killer core exercise and a great chest exercise. Yes, even the chest is worked with the Renegade row. How is this possible? The chest is activated tremendously to stabilize the body for rowing with the Renegade Row. Don’t be surprised if you notice that your pecs are sorer than your lats the next day after doing Renegade Rows. Because you are off balance with the Renegade Row, the abdominal muscles are also worked tremendously to maintain balance. There are not too many upper body muscles that the Renegade Row does not work.

Wednesday 11/9/16....Run 400, burpee box jumps, sdlhp

#1. warm up: 4 rounds
     15 good mornings
     bear crawl length of turf

#2. conditioning: 4 rounds
     Run 400
     10 burpee box jumps
     10 Sumo deadlift high pulls