Some great Strength & WODs this week. Please to say Coach Ed Miller is now helping with the strength programming and we have put together a great 6 weeks cycle for you guys.
Monday
Build to 10rm front squat in 15 minutes
Strict press 5×5 every 2min
Team WOD
100 Kettlebell swings USA
While partner holds chin over bar
100 Goblet squats
While partner hold handstand on wall
100 double unders
While partner holds chin over bar
100 Candle sticks
While partner hand stand holds
18 Minute time cap
Tuesday
8 Mins to warm up:
2x Snatch emotm x10 – Same weight Across
WOD:
For Reps not time (score = total dip and pull ups):
5 rounds
Ring dips
Pull ups
200m run
15 min time cap
Wednesday
EMOTM for 10 mins
Odd 2 x 5 second Negative Hand stand push up
Even 6 x weighted Bulgarian split squats
Skills focus
Chest to bars & muscle ups
WOD 9-7-5
Bear complex
Muscle ups
RX 50/35kg
SC 40/25kg Chest to bar pull ups

Thursday
8 min to build Clean
10 Mins:
2 x High Hang Clean emotm x 10 – Same weight Across
WOD
Score = Cleans Weight x rounds Completed
Every 2 Minutes for 20 minutes:
3 Power Cleans
5 Hand stand push ups
7 Toes to bar
Friday
Main focus of session is to smash the benchmark WOD Elizabeth. It will be full depth squat cleans which makes this much tougher.
Strength will be Weighted pull ups
(REPS & SKILLS TBA)
WOD
Elizabeth 21-15-9
Squat Cleans
Ring dips
Rx 60/40kg
Saturday
10am:
5 x 3 Deadlifts
10 mins Teach rope climbs
WOD 9 Min amrap
100m run
5 Press ups
10 Pull ups
50 KB Swings
11am
Every 2 mins
5 x 3 Deadlifts
“White”
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.