Monday 11/5/15
2 Rounds
Skip 45 Sec
Duck walk X1
Crab Walk X1
8 Min AMRAP
30 Sec Wall Climb Hold
10 Wall Squat
10 Clean pull
10 Power Stance
WOD
5 Rounds
400 M Run
6 Power Cleans
12 Burpee DB Box Step over
Tuesday
2 Rounds
Skip 45 Sec
3o Sec Couch stretch Each leg
6 Min AMRAP
10 Scap Pull up
4 Broad Jumps
30 sec Headstand
4 Rounds
2X Hang Clean
1X Clean
Rest 90 Sec
WOD
Annie
50-40-30-20-10
DUs
Sit Ups
Wednesday
12 Min AMRAP
45 Sec Wall Climb Hold
6 MU Transition
12 Pistols
6 HSPU
EMOM X 10
5-8 Pull ups
WOD
3 Rounds For Time
10 Burpees
15 STOH
25 Wall Balls
Thursday
2 Rounds
Skip 45 Sec
8 Lunging Lizard
6 Min AMRAP
30 Sec HS Kick up
10 Kipping Swing
30 Sec Hollow Hold
5 Rounds
Front Squat X 2-5 Reps
Rest 90 Sec
Advanced X 2
Intermediate X 5
WOD
15 Min AMRAP
30 Pistol
30 Pull up
30 Box jump
3 Wall Climbs
Friday
2 Rounds
Skip 45 Sec
8 Squat Lunge Complex
6 Min AMRAP
2 Wall Climbs
10 KB Swings
10 KB OH Reverse Lunge
5 Rounds
Deadlift X3-5
30 Sec Hollow Hold
Rest 90 Sec
(3 reps if DL is 1.5 BW or more)
Saturday
10 Min AMRAP
Curb Run
45 Sec Wall Climb
20 Sec Bar Hang
5 HRPU
5 Pullup/10 Ring Row
5 Rounds
Bench Press X5
Bent over KB Row X12
DB Curl X 12
Rest 1 Min
WOD
800M Run
4 Rounds
10 Deadlift
20 HRPU/ 10 HSPU
