Saturday, October 25

Saturday, October 25
 
WarmUp:
2 rounds of:
20 dual KB swings
6 Turkish Get-ups (3R/3L)
30 DUs (try for unbroken)
 
WOD #1:
3 RFT
400 m run
15 unbroken snatches (75/55)
9 HSPUs
 
Rest 5 minutes
 
WOD #2:
400 m farmer’s carry (53/35 in each hand)
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Competitors Class, Saturday October 25

Competitors Class, Saturday October 25
 
Warm Up:
2 rounds:
10 SU/DU + 20 DU
100m Sled Pull 70/45
1 length HS walk
8 DB box jumps 30/20, 24/20
4 MU
 
WOD: 5 rounds (30 min cap)
1 rope climb
3 Bar MUs
6 OHS 155/105
12 Box jumps 30/24
200m run w/ plate 45/25
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Friday, October 24

Friday, October 24
 
WarmUp:
 1 Suicide run
100m Sled Pull
12 burpee box jumps
12 GHD sit ups
100m Sled Pull
1 Suicide Run
 
Strength: Deadlift – week #7
 
WOD: 2 rounds
400m run
30 alt. pistols ( scaled: 30 back squats w/ bar 95/65)
15 snatches 95/65
5 wall walks (chest from floor to wall)
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Thursday, October 23

Thursday, October 23
 
WarmUp:
 800m run
10 GHD sit ups
10 dual kb clean & jerks
15 diamond push ups
15 wall balls
Foam Roll
 
Strength: Back Squat (or missing lift) – week #7
 
WOD: 12-min AMRAP
12 burpees
12 T2B
40 DUs (120 SUs)
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Wednesday, Oct 22nd Strength Class

Wednesday, Oct 22nd Strength Class
 Dynamic Effort Upper Body
 
Accessories:
3 rounds of:
5 HSPU
10 Supermans
15 Ab-Mat Situps
 
Strength:
Push Press
Set 1: 4 @ 50% of 1RM
Set 2: 4 @ 70%
12 x 2 @ 90%
 
Clean + Clean & Jerk
3 @ 50% of 1RM
3 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%
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