Monday:  November 4, 2019

Warm-Up(0:00 – 20:00)
Mobility:  20 Spidermans followed by 20 Hip Openers

Spiderman:athlete assumes the top of a push up position and brings their right foot to the outside of their right hand, pauses, and then brings the leg back. That’s 1. Alternate sides for 20 total.

Hip Opener:from a standing position, athletes lift one leg outward and then rotate it in toward the middle of their body and then set that foot down. Alternate legs walking forward.

2 Rounds,
15 wallballs
:20 Hanging Knee Raise Hold
40 Single Unders

Then….
2×8 Back Rack Reverse Lunge Steps (empty barbell)

Strength(20:00 – 40:00)
Back Squat:  5×4 (increasing weight across all five sets)

WOD(45:00 – 55:00) Strict 10:00 Time Cap

Fitness
For Time
150 Single Unders
30 KB Swings
100 Single Unders
20 KB Swings
50 Single Unders
10 KB Swings

Performance
For Time
90 Double Unders
30 Power Snatch 75/55lbs
60 Double Unders
20 Power Snatch
30 Double Unders
10 Power Snatch

Competition
For Time
90 Double Unders
30 DB Snatch 50/35lbs
60 Double Unders
20 DB Snatch 50/35lbs
30 Double Unders
10 DB Snatch 50/35lbs

Optional Workouts of the Week

Option 1:
4 RDS
10/8 Cal Bike
8 Burpees

Option 2:
DB Hang Elizabeth
21-15-9
DB Hang Squat Cleans (50/35)
Ring Dips