Monday, November 11th

1 1/4 BS 50X1 4.3.2.1 rest 3min: 135#, 145#, 155#, 165#
FS 30X1 3-3-3 @ 80-90%: 135#, 145#, 155#
DL Clean Grip 30X1 3-5×5 rest 2-3min: 205 (5); 215 (5); 225 (5); 235 (3); 245 (3)
+
8-10sets rest 5min b/w sets 4-5

200m row
15KBS w/ 55#
40 DU
rest 2min

2:37
2:32
2:20
2:21
2:17
2:21
2:26
Note: DU were rough from last night’s GLI WOD

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Wednesday, November 20th

AM.
a. BS @ 30X1 3-5×4 rest 2-3min build from 175# (3); 185 (3); 185 (3); 185 (3)
b. OHS 10,10,10,10 rest 2min: 85, 95, 105 ,115
c. EMOM 10min 10 TnG PS: 65# to 55# last 3 min had to cut to 5 TnG x2
Notes: knees were a big issue this day–mostly for BS

+
6sets:
1min row @ 85%
1min rest
243
253
244
247
248
246

Monday, November 18th

a. CGBP @ 10, 6, 4, 10, 6, 4: 85#, 95#, 95#, 100#, 100#, 100#
rest 2-3min

b. 12min EMOM:
odd minute: 50m Farmer’s Carry @ 55#/arm
even minute: 30-40# DB snatch 10/arm: 30# every minute but the last used 40#

c. 14min EMOM:
odd minute: 2-3 WTD pull-ups: 10#, 3 reps each
even minute: 6 HSPU: unbroken kipping rx’d

d. UBK Muscle ups EOM 10min:
failed last two MU

+

6-8 sets:

1xCGDL
1xPC
1xHSC
1xS2OVH
1xBS
rest 2min PERFECT FORM
115#, 115#, 115#, 125#, 125#, 125#