Week 10

November 2^nd – November 7^th

Day 1

A. 6 x 750m @ 1:47-1:48 pace, rest 2:30 btw sets

1:46.4 (2:39.7)

1:46.8 (2:40.2)

1.46.8 (2:40.2)

1:47.4 (2:41.1)

1:47.3 (2:41)

1:47.8 (2:41.8)

+

B. 4 x AMRAP (-1) cgbp 250#, rest 2-3min btw sets  4/4/3/3

C. 4 x AMRAP (-1) weighted pull-ups @ 70#, rest 2-3min btw sets  3/3/3/3

D. 1 set strict hspu to failure

E. 10min flexibility

Day 2

AM

A1. 16sec AD sprint, rest 2:45 then A2  22/22/22/20/16/13

A2. 15sec sled push @ 475#, rest 2:45 then back to A1, x 6

PM

A. 10:00 to build heavy snatch, rest 3-5min, adjust bar to 70% of heaviest successful lift 175#, then B

B. EMOM 20:00

1 snatch + 1 hang snatch + 1 snatch balance @115#

+

60sec row @ 97% effort + 50 burpees AFAP  3:07

C. post WOD maintenance

Day 3

A1. AMRAP (-2) clean grip deadlift @ 325#, rest 30sec then A2

A2. 100’ sled tow w/long straps – keep sled @ 350#, rest 2-3min then back to A1, x 3-4

-rest as needed-

B. 10 sets @ 90% aerobic effort

15 cal – AD

4 db g2oh, total reps, alt arms

10 ghd sit-ups + 10 reverse hypers

D. practice flexibility

Day 4

A. 30-60min Z1 activity

B. accumulate 90sec of SB + 2min of FLR

C. Yoga or body maintenance

Day 5

A. 10-15min – build 3RM push press  185# (cautious due to back)

-rest/prep as needed-

B. EMOM 15:00

minutes 0, 3, 6, 9, 12 – 3 push press @ 80% of A @155#

minutes 1, 4, 7, 10, 13 – 3 wall climbs

minutes 2, 5, 8, 11, 14 – 3 muscle-ups

-rest to 23:00 on timer-

C. 6 rounds for time of:

50 double unders

8 t2b

6 box jump overs  8:56

D. 10min flexibility