November 28, 29, 30 Bens WOD

Nov 28

Six-Way BB Complex, 6x each of the following:
Deadlift
Bent-over Row (back parallel to floor)
Hang Clean
Front Squat
Push Press
Back Squat
Pull-up
1 set @ 75# to warm up
Then:
Two rounds non-stop @ 95#
Rest one minute
1 rep of each @ 95# 12 rounds (same total reps as the first block)
Then:
2 (6x 20/10 sec work/rest Back Squat
1st set @ 40-45% (use BB + as much chain as needed)
2nd set @ 30-35% (use BB + as much chain as needed)
Rest 3 min between sets
Then:
400m Run+
20 Ring Dipsl +
20 Burpee
Two rounds

Nov 29

Deadlift work-up
10x 30%
5x 50%
3x 70%
1x 80%
1x 90%
Then:
5x DL @ 80% +
20x Split Jump (10 each leg)
Five rounds
Then:
20 Ball Slams
15m DB Bear Crawl with 20lb DB
Four rounds

Nov 30

3x10 Squat
3x10 Goblet Squat: 2 sets @ 53, 1 set @ 70# KB
Then:
4x1 Dynamic-Isometric Front Squat @ 2x 1.5pood KB
Slow descent holding for 5 seconds @ 160, 140, 120 & 90 degrees
When finished holding at 90 degrees explode upwards, feet should leave the ground
Rest plenty between sets
Then:
4x1 Dynamic-Isometric Back Squat @ 2x 1.5 pood KB
Hold 5-seconds @ 160 degrees & full Squat Jump +
Hold 5-seconds @ 140 degrees & full Squat Jump +
Hold 5-seconds @ 120 degrees & full Squat Jump +
Hold 5-seconds @ 90 degrees & full Squat Jump +
This completes one rep, do 4x total
Rest 2-3 min between reps
Then:
300 seconds Ring Support (top of a dip)
300 seconds FLR (on rings, feet same height as hands)
Then:
15 Muscle Ups

I modified this last one to meet my equipment needs at the ski area. Will do this tonight and will post comments.