Monday 13th - Sunday 19th November 2017

Monday 13th November 

Part A – 4 Sets Back Squat

  • Weight @ 70% 1RM (Weight does not increase) 
  • 30 Secs Max Reps 
  • Rest 2:00 between Sets 

Part B – 20 Min AMRAP

  • 10 Thrusters 50/35 
  • 30 Cal Row/Ski/Bike 
  • 16 Pull Ups 

Tuesday 14th November 

Part A – 10 Min EMOM

  • 1 Squat Snatch + 20 Double Unders 

(Increase weight by feel each round) 

Part B – For Time

  • 3000 M Run 
  • 100 Burpees 

(25 Min Cap) 

Partition Meters/Reps as needed 


Wednesday 15th November 

Part A – Build to a heavy Complex of; 

1 Power Clean + 1 Squat Clean + 1 Hang Clean (12 Mins) 

Part B – For Time (30min time cap)

  • Row/Ski 600 M 
  • 21 Power Cleans 60/40 
  • Row/Ski 600 M 
  • 21 Squat Cleans 60/40 
  • Row/Ski 600 M 
  • 21 Hang Cleans 60/40 

Thursday 16th November 

Part A:

  • 3 X 30 sec L Hang/Knee Raise/Dead Hang 
  • 1 X Max Effort L Hang/Knee Raise/Dead Hang 

Part B – 4 X 4 Min AMRAP

  • 21 Sit Up 
  • 15 KB Swing 24/16 
  • 9 Box Jump Over 24/20” 

Rest 2 Mins between AMRAPS 


Friday 17th November 

“Jak’s MustDash Birthday Team WOD” 

In Pairs - 30 Minute AMRAP

  • 100 M Sprint 
  • 26 Alt DB Snatches 22.5/15 
  • 26 T2B 
  • 26 Cal Ski/Bike 

Split All Work as needed 

When the clock hits 30:00 all teams complete Cash Out of; 

  • 40 HSPU 

Split As needed 


Saturday 18th November 

Part A – 5 X 3 Deadlift (Building) 

Part B – 3 Rounds For Time

  • 12 Over Head Plate Lunges 20/15 
  • 9 Deadlifts @ 70% 1RM 
  • 6 Bar Muscle Ups 

Sunday 18th November

For Time

  • 30 Clean and Jerks 60/40 
  • 1 Mile Run 
  • 10 Rope Climbs 
  • 1 Mile Run 
  • 100 Wall Balls 9/6