October 20, 2017

Warm Up:
400m
:40 lat foam roll each side x1
8 Hang Power Snatch
8 OHS
8 Snatch Balance
x2

Snatch
8 reps between 75-85%
rest 75 sec

WOD:
10 Clean and Jerks 155/105
2 Rope Climbs
20 T2B
30 Box Jumps
400m
30 Box Jumps
20 T2B
2 Rope Climbs
10 Clean and Jerks

October 19, 2017

Warm Up:
3 min Row
8 Bird Dog
8 KBS
8 Ring Rows
x2

Strength:
12 Box Step Ups
rest 1min
5 Weighted Chin Up @2011
rest 1 min
x5

WOD:
:30 DB Snatch 40/30
rest :30
:30 Dips
rest :30
:30 Burpee to Plate
rest :30
:30 Air Squats
rest :30
x2
rest 4 min
x2

October 18, 2017

Warm Up:
400m
8 Drop Push Jerk
8 Good Mornigs
:30 plank
x2

Strength:
5 Push Jerk
rest 75 sec
x5

15 min amrap
30 Deadlifts 225/135
50 Wall Balls
30 Cal Row
50 DU
30 HSPU

October 17, 2017

Warm up:
400m
8 Russians KBS
8 Box Jumps
:30 plank
x2

Strength:
5 Power Clean TNG
rest 1 min
5 Weighted Dips @2011
rest 1 min
x5

WOD:
800m
50 KBS 53/35
50 Pushups
800m

October 16, 2017

Warm Up:
3 min row
8 Goblet Squats
8 DB push press
8 hanging hollow rock
x2

Strength:
6/6 Bulgarian Split Squats @30×1
rest 1 min
5/5 Single Arm DB Press @21×1
rest 1 min
x4

“FRAN”
21-15-9
Thrusters 95/65
Pullups

October 13, 2017

Warm up:
3min Row
:30sec Band Lat stretch
8 Barbell Goodmornings
8/8 LT RT band steps
:30sec plank

3 Close Grip Bench, @1011, Hvy as possible
Rest 75sec
7/7 Suitcase DL hvy
Rest 1min
X5

WOD:
Power Clean 135/95
Ring Dips
21-15-9