Nov 5 2018

We spent the last 5 weeks building strength and we've got the PRs to show for it. Now it's time to put that new strength into action. November is about moving. We'll be focused on gymnastics skills and strength - high reps - and fast, clean, execution.

It's time to get our bodies moving beyond the barbell.

Dumbbell Warm Up

20 Lat Raises

20 Presses

10+10 Flys and Rows

20 Curls

10+10 Snatches

10 Hang Squat Clean Thrusters

20 Sit Ups

Lift

3x3 Back Squat (70%) (Lifting this month will be to maintain)

Testing

Max Effort Pull Ups (Strict, Kipping)

Max Effort Push Ups (2 Min)

WOD

Power Elizabeth

21-15-9

Power Cleans (135/95)

Ring Dips

Midline Finisher

6R: Tabata Hollow Holds (Tuck, Straddle, Full - Then arms extended)