10-14-16

Friday – 

A. 15 min Alt EMOM;

A1. Deadstop Front Squats x1
- work up to a heavy single rep!

A2. Strict/weigthed Pull Ups 2-3 reps;
working up in weight

A3. Supinated Chin Over Bar Hold x20 sec

B. WOD:

7 rounds [15 min cap]
4x Squat Clean 155/105
5x Pistol each leg
6x CtB Pull Ups
7x KBS 70/53#

10-13-16

Thursday – 

A. Band Sprints x 5-6 each person

B. L-Sit; Max effort x3 attempts;
score is total time combined

C. WOD:

Full Tabata at each station;
rest 1 min to rotate;

1. Shuttle Run; 1 pt every 5m

2. Hand Release Push Ups

3. Sit Ups 4. Double Unders

5. Row for cal

score is lowest score at each station

10-12-16

Wednesday – 

A. 5-6 Sets

3 Postion Power Snatch;
High hang, below knee, floor
rest 90-120 sec after each set

B. 3 Sets

Snatch Grip Halting Deadlift x5
working up to tough set rest 90-120 sec after each set

C. WOD:

3 Rounds for time;
400m Run
21x V-Up
12x Burpee Box Jump Over 24/20"

10-11-16

Tuesday –

A. Shoulder to Overhead Complex;
1x Power Jerk + 1x Split Jerk;
from a rack working up to a heavy set.
one set every 2 min for 14 min; [7 sets total]

B. WOD:

15 min AMRAP
20x Hang Power Clean 95/65#
20x Wall Ball [20/14#]
20x Box Jump [24/20"] 
20x Pull Ups 

 

10-10-16

Monday -

A. Back Squat

10 minutes to work up to a tough set of 10 reps;
then perform 2 more sets of 5 reps at the same weight
rest 2-3 min after each

 B. Toes to Bar;

max reps unbroken x3 sets;
rest 2 min after each
score is total reps combined

WOD:

5 min on; 2 min off;

1. 100m Run
   10x Thruster 95/65#

2. 100m run
   10x Burpee

score is max thrusters & max burpees combined