October 12, 2017

Warm up:
2min Jump ropes
8 Hollow Rocks
8 Front Sqt
8 DB Press light
x2

10min EOMOM
E: :20sec max Ring MUs
O: 2 Clean & Jerks (Heavy)

WOD:
1min Wall Balls
REST 1min
1min Box Jumps 24/20
REST 1min
1min Cal Row
REST 1min
X4

October 11, 2017

Dynamic Warm up
8 High Hang Snatch PVC- Bar
8 Band Goodmornings
8 Dips
x2

5 Hang Power Snatch
Rest 1min
8 Alt Front Rack Reverse Lunge
Rest 1min
X4

WOD:
800m run
20 SDHP 95/65
20 Push ups
400m run
15 SDHP
15 Push ups
200m
10 SDHP
10 Push ups

October 10, 2017

Warm up:
3min row
:15sec HS hold
8 KBS
8 Ghd sit ups
x2

5 Push Press
rest 1mn
Sled Push Down back
Rest 90sec
X4

5min AMRAP
5 DB Power Clean 40lbs/30lbs
12 Walking Lunges w/ DBs
5 T2B
REST 3min
X3

October 9, 2017

Warm up:
400m
8 Hollow rocks
8 DB Thruster
8 Dips
x2

Back Squat
Find 1RM

WOD:
7 Thrusters 105/75
7 Pull ups
200m run
x5

October 6, 2017

Warm up:
3min row
8 Band Goodmornings
8 Db Thruster
:20sec LT Plank
:20sec Rt Plank
x2

“Bear Complex”: 7sets
Power Clean, Front Sqt, Push Press, Back sqt, Push Press = 1set
Bar cannot rest on the floor
Rest as needed
x5

October 5, 2017

Warm up:
400m
10 Jumping Lunges
8 Ring Rows
8 Russian swings

x2

Strength:
16 alt Reverse Lunge medium to hvy load
rest 1min
5 weighted Pull ups @2010
rest 1min
x4

22min AMRAP
200m run
2 Rope Climb
3 Stone To shoulder
6 HSPU
50m Farmers carry 70/53