Monday - 10/09/17

Strength: Clean Grip Deadlift + Squat Clean + Front Squat 7x1
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: For time:
20 Front Squats, 195/135 lbs
30 Box Jumps
40 Russian Kettlebell Swings, 70/53 lbs
50 Wall Balls, 20/14 lbs

Tuesday - 10/10/17

WOD For time:
10 - 8 - 6 - 4 - 2 Power Clean & Jerks, 155/105 lbs
1000m - 800m - 600m - 400m - 200m Runs
10 - 8 - 6 - 4 - 2  Ring Dips
 

Wednesday - 10/11/17

Strength: 5 Strict Pull Ups + 10 Butterfly Pull Ups 4x1

WOD: 2 rounds for max reps of:
max rep Assault Bike Calories, 3 mins
Rest 3 mins
max rep Burpee To Plates, 3 mins
Rest 3 mins

Thursday - 10/12/17


WOD For time:
20 Handstand Push-ups
-- then --
3 rounds of:
40 Double Unders
20 Medicine Ball Slams, 30/20 lbs
10 Overhead Reverse Lunges, 45/25 lbs
-- then --
20 Handstand Push-ups

Friday - 10/13/17

Strength: 2 Push Jerk + Split Jerk 7x1
Use the heaviest weight you can for each set.

WOD 5 rounds for time of:
Row, 200 m
10 Dumbbell Strict Shoulder Press, 50/35 lbs
20 Medicine Ball Cleans 20/14 lbs
10 Pull-ups

Saturday - 10/14/17

WOD 3 rounds for time of:
5 Tire Flips
Indian Run, 600 m
Back Squat Ladder, 115/75 lbs
1 - 8 Back Squat ladder
For the Indian run, you must make 6 total passes, 4 each person per 600 meters.
A squat ladder consists of each person doing 1,1,2,2,3,3,4,4,5,5,6,6,7,7,8, and 8 squats for a total of 36 per person per round

Sunday - 10/15/17

OLY Lifting 10-11am
Open Gym 11am-1pm