Tuesday, November 24th

LOFT WOD

Daniel 
For Time:
50 Pull-ups
400-meter run
21 Thruster, 95#
800-meter run
21 Thruster, 95#
400-meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th, 2006. To learn more about Daniel click here

Post WOD
1:30 Elbow to the Floor Stretch (R/L)
1:30 Frog Stretch
1:30 Toe Touch Stretch

LOFT Remote WOD

Metcon
800-600-400-200 Meter Run
10-20-30-40
DB Thrusters
-Rest 2:00 B/T Rounds-

Bodyweight:
Sub donkey kicks for thrusters

Accessory
3 Rounds:
10/10 Windmills
20 Deadbugs
1:00 Superman Hold

Post WOD
1:30 Elbow to the Floor Stretch (R/L)
1:30 Frog Stretch
1:30 Toe Touch Stretch

Wednesday, November 25th

LOFT WOD

Weightlifting
EMOM x 10
2 Clean and Jerks @75% (singles)

Metcon
12:00 AMRAP
20 Wall Balls (20/14#)
20 Toes to Bar

Post WOD
2:00 Couch Stretch (R/L)
2:00 Pigeon Stretch (R/L)
2:00 Pancake Stretch

LOFT Remote WOD

Strength
3 Rounds per leg:
10 Weighed Bulgarian Split Squats
Straight into…
10 Unweighted Single-Leg Hops
1:00 Wall Sit after R/L (3 total)

Metcon
AMRAP 4 Minutes
5 Dumbbell Facing Burpees
10 Single Arm Dumbbell Overhead Squat

-Rest 2:00-

AMRAP 4 Minutes
5 Dumbbell Facing Burpees
10 Alternating Single-Arm DB Hang Squat Snatch

-Rest 2:00-

AMRAP 4 Minutes
5 Dumbbell Facing Burpees
10 Single Arm Dumbbell Overhead Squat

Bodyweight:
Squat Jumps for DB OHS
Jumping Lunges for SA-DB Hang Squat Snatch

Post WOD
2:00 Couch Stretch (R/L)
2:00 Pigeon Stretch (R/L)
2:00 Pancake Stretch

Monday, November 23rd

LOFT WOD

Strength
Back Squat (3 – 3 – 3+)
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps+ @ 90%

Metcon
E2MOM x 5
75 Double Unders
Max Push-Ups

Post WOD
10 Alt Scorpion Stretches
1:00 Seal Stretch
2:00 Child’s Pose
10 Alt Scorpion Stretches

LOFT Remote WOD

Metcon
E2MOM x 5
75 Double Unders
Max Push-Ups
– Rest 1:00 between rounds –

Bodyweight:
Sub High Knees for Double Under

Core
2 Sets
:30-sec Side Plank R/L
30 Deadbugs
:30-sec Plank
30 Alternating V Ups
-Rest 1:00 b/w Sets-

Post WOD
10 Alt Scorpion Stretches
1:00 Seal Stretch
2:00 Child’s Pose
10 Alt Scorpion Stretches

Saturday, November 21st

LOFT WOD

Metcon
1600m at easy run pace, 1-min easy recovery run
800m at moderate run pace, 2-min easy recovery run
400m at fast run pace, 3-min rest
800m at moderate run pace, 2-min easy recovery run
1600m at easy run pace, 1-min easy recovery run

Core
3 Sets
15 Russian Twist (weighted)
20 Alt. V-Ups
30-sec Side Plank (each side)

Post WOD
2:00/side IT Band Stretch