Oct 19, 2017

Friday October 20th

A- Power clean                       
5 x 1 @ 90%  

B- 5min EMOM             
1 squat clean + 3 front squats + 1 thruster 175/115 

C-AMRAP 4 min                        
3 rounds                                 
12 Deadlifts 95/65     
9 HPC                              
6 push jerks
Calorie row in remaining time-
Rest 2min                       
AMRAP 4 min                   
2 rounds                       
12 DL 135/95                       
9 HPC                                        
6 push jerks                          
Cal row in remaining time
rest 2 min                                 
AMRAP 4 min                      
1 round                        
12 DL 165/115                      
9 HPC                                        
6 Push jerks

Oct 18, 2017

Thursday October 19th

A- 5 x 3 Bench press @ 85%

B- 8min EMOM                
1- 12 Renegade rows                                                
2- 10 diamond pushups

CEMOM 20min                 
1-12 strict press 75/55                                        
2- 12 thrusters 75/55                                  
3- 12 cal row 
4- 12 pistols


Endurance WOD

All class to complete:
100 shuttles
100 wall balls
100 squats
100 pull ups
100 cals rowed
Athlete can break it up any way they like

Oct 17, 2017

Wednesday October 18th

A- 10min butterfly Pull Up practice

B- 3 sets of unbroken                                  
5/3 strict pull ups + 7/5 kipping pull up

C- Karen                                           
for time                                                            
150 Wallballs  20/14 10/9'                                  
Rest 5min                             
Annie                                         
50-40-30-20-10              
DU's                                      
Abmat sit ups     

Oct 16, 2017

Tuesday October 17th

A- Snatch                            
3 x 1 @ 80%                      
2 x 1 @ 85%                        
1 x 1 @ 90%    

B- 5 x 3 Segmented snatch grip deadlift- 3-0-3-0            
 Pausing 2in off floor- knee- mid thigh on the way up- 3 sec descent
   
C- Time cap 15min                      
45 P snatch 95/65                      
45 pull ups                            
45 Burpees                            
45 HSPU

Oct 15, 2017

Monday October 16th

A-Back Squats                              
3 x 3 @ 90%- 95% -100%                                                
1 x 20- 5lbs heavier than last week    
 
B- 12min AMRAP                                    
5 FR lunges per leg 125/85                                    
10 Air squats                       
15 Box jumps            

Oct 14, 2017

Oct 13, 2017

Saturday October 14th

A- 10min DU practice

B- 8 rounds                                        
10 Push ups                          
8 pull ups                             
50 DU's