October 15, 2018

Strength:

1RM POWER SNATCH

WOD:

20 MIN AMRAP:
200M RUN
7 BURPEES
7 POWER CLEANS (RX 115/65, RX+ 135/95)
7 WB (30/20/14)

October 12, 2018

Strength:

6 MINS MAX FEET HANDSTAND WALK 

WOD:

10 MIN AMRAP:
50/35 CAL SKI
15 DL (115/75)
400M RUN
15 BURPEE OVER BAR

October 11, 2018

Strength:

BEHIND THE NECK PUSH PRESS
5 X 4 MEDIUM WEIGHT

WOD:

3 ROUNDS:
800M RUN
20 BOX JUMPS
10 HSPU

October 10, 2018

Strength:

POWER CLEAN
7 X 1 @ 95% 

WOD:

12 MIN ARMAP:
8 SQUAT CLEANS (RX 115/75, RX+ 135/95)
18/14 CAL ROW

October 9, 2018

Strength:

5 X 2 BACK SQUATS @ 85% + 10 PLYO SIDE LUNGES

WOD:

FAT AMY:
50 AIR SQUATS
10 BURPEES
40 SIT UPS
10 BURPEES
30 LUNGES
10 BURPEES
20 KBS (1.5/1)
10 BURPEES
10M BEAR CRAWL
10 BURPEES
20 KBS (1.5/1)
10 BURPEES
30 LUNGES
10 BURPEES
40 SIT UPS
10 BURPEES
50 AIR SQUATS

October 8, 2018

Strength:

POWER SNATCH
7 X 1 @ 95%

WOD:

5 ROUNDS:
10 BURPEES AFAP
100M RUN
7 HANG POWER SNATCHES (RX 95/65, RX+ 115/75)
7 WB
10/6 CAL AB
*Rest 2 mins

October 5, 2018

Strength:

3 ROUNDS:
40FT HANDSTAND WALK
200M RUN

WOD:

15 MIN AMRAP:
5 SQUAT SNATCHES (RX 135/95, RX+ 155/105)
400M RUN
10 BAR FACING BURPEE

October 4, 2018

Strength:

BUILD TO HEAVY OHS

WOD:

5 ROUNDS:
100M RUN
10 BURPEES
1 LAP PLATE PUSH
10 SHOOT THROUGHS
*Rest 2 mins

October 3, 2018

Strength:

6 X 4 TNG POWER CLEANS @ 85%

WOD:

5 ROUNDS:
20 WB (20/14)
400M RUN
10 THRUSTERS (115/95)
10 BOX JUMPS (20/14)

October 2, 2018

Strength:

5 X 3 BACK SQUATS @ 75% + 1 MIN WALL SIT

WOD:

4 ROUNDS:
10 MU/15 C2B
25 FT HANDSTAND WALK
200M RUN
25FT HANDSTAND WALK
10 KBS (1.5/1)

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