Friday 10-19-18

Back Squat

20-10-5-10-20

Measure total volume

WOD

3RFT

20 DB Walking Lunges (50/35)

30 Sit-ups

10 HSPU’s

Thursday 10-18-18

Skill

Ring MU progression

WOD

10:00min AMRAP

Ascending Ladder by 3 starting at 3

3-6-9-12…

Hang Power Snatches (95/65)

Pull-ups

Burpees

Wednesday 10-17-18

Skill

Pistols

WOD

20:00min / EMOM Every 2:00min (10 Rounds) Complete….

2 Squat Cleans @ 80-85%

3 Bench Press (185/105) RX+ (225/135)

20 DU’s

*remainder time rest. Goal= rest 1 full minute each round after work is complete.

Tuesday 10-16-18

WOD

30min AMRAP

400m Run

21 T2B

Run 200m

3 Rope Climb + 10 Burpees

Run 400m

21 Dead Lifts (255/185)

Rest 1min

Monday 10-15-18

Strength

Front Squat

3-3-3-3-3

-work to a Heavy 3.

WOD

3RFT

20 S2OH (115/85)

25 WB (20/14)

100 m plate run

Cashout– Tricep Pushdowns with bands

Friday 10-12-18

Skill

Snatch Balance + OHS

2 x (1+4)

2 x (1+2)

2 x (1+1)

*off Rack

WOD

21-15-9

Squat Cleans (135/95)

C2B Pull-ups

*scale SC weight if needed, keep rep scheme, scale to pull-ups, jumping pullups and or Ring Rows

Cashout

ME unbroken WB (20/14)

Thursday 10-11-18

Skill

Row 1000m for Time

Partner WOD

Complete in order

80 DL (135/95)/ partner planks

60 Burpee Box Jumps (24/20 Alternating)

40 T2B/ Wall sits

400m partner run (135/95) run w/ Barbell done to perform DL

Wednesday 10-10-18

Strength

Clean Complex

Squat Clean + Hang Squat Clean + FS + 2 Jerks

Work to a Heavy set, complete at least 5 sets.

20min Time cap

WOD

2RFT

15 Power Clean and Jerks (135/95)

40 DU’s

10 HSPU’s

40 Air Squats

*scale= 4 Wall Climbs = 10 HSPU