October 15, 2019

Warm Up:
2 min jump rope
SA OH Carry Down switch back
8/8 Elbow on knee external rotation
5 Ab wheel roll out

10min EOMOM
E: 2 Push Press (hvy)
O: :30sec DUs

5min AMRAP
3 Power Clean 155#/105#
5 C2B Pull ups
7 Push ups
Rest 3min
X3

October 14, 2019

Warm up:
200m run
15 External Oblique Openers
8 Russian KB swings into Goblet sqt
8 DB Push Jerk
X2

Strength:
1 Hang Squat Clean + 1 Front Squat + 1 SH to OH
7 sets every 2min

WOD:
Back Squats (BW)
400m Run
20-15-10-5

October 11, 2019

Warm up:
400m run
15 External Oblique Opener (video)
10 Forward 10 Back Skater Walk (video)
7/7 SA DB Sqt (video)

Strength:
Back Squats
10-10-10
Heavy last set

WOD:
15 Box Jumps 20”
15/15 DB Snatch 40/25
25 Box jumps
9/9 DB Snatch
35 Box Jumps
9/9 DB Snatch

October 10, 2019

Warm up:
400m run
8 Hip ext w/ pause (from the ground)
SA OH Carry Down switch back
8 Ring Rows
X2

Strength:
7/7 Seated Filly Press
Rest 1min
8/8 DB Row
Rest 1min
X4

WOD:
Buy in 15 Burpees
10 KB swings 70/53
15 T2B
25 Push ups
35 DUs
X3
Buy out 15 Burpees

October 9, 2019

Warm up:
2min jump rope
8 Deadbug
8/8 KB suitcase DL
5 Ab wheel Roll out
X2

Strength:
Deadlift
4@75%, 3@ 80%, 3@80%, 2@85%, 2@90%

10min AMRAP
Buy in 10 Ring MUs (20 pull ups /20 dips)
3 Power Clean 115/75
3 Shoulder 2 OH 115/75

Rest 3min

50 sit ups for time

October 8, 2019

Warm up:
Dynamic warm up
8/8 Lateral box step up
10 Push ups
3/3 TGUs
X2

Endurance:
10min row for distance
Rest 5min
10min Assault bike for Cals
Rest 5min
1mile Run for time