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2017 October 19

STRENGTH:
Back Squats 3-3-3-3-3 (53×1)
– 5 SLDL/side
Bench Press 3-3-3-3-3 (53×1)
– 5 bent over row/side
*go on every 3minutes

2017 October 18

METCON:
0:00-10:00
3 Rounds of:
– 10 Ground-to-overhead
– 200m run
10:00-12:00
rest
12:00-22:00
21-15-9
– DB Thruster
– Handstand Push-up
– Wall Ball Shot
22:00-24:00
rest
24:00-34:00
– 800m run
– 40 KB Swings
– 20 Burpees over parallettes

2017 October 17

STRENGTH
Clean & Jerk Practice

METCON
10min EMOM
– odd 5 Clean & Jerks
– even 1rd of cindy (5 pullups, 10 pushups, 15 squats)

2017 October 16

STRENGTH:
Hollow & Arch Progressions
15min EMOM
– 1st 20sec hollow + 20sec hollow plank
– 2nd 20sec arch + 20sec shoulder bridge
– 3rd 20sec kipping beats

METCON:
3rds
– 1min burpee broadjumps
– 1min medball slams
– 1min Double KB front rack kneeling lunges
– 1min Toes to Bar

2017 October 14

METCON:
Partner WOD
10min AMRAP
– row
– 10 Burpees
*partner A rows, while partner B does 10 burpees
1min rest
10min AMRAP
– wall balls
– 10 T2B
*partner A does wall balls while partner B does 10 T2B
1min rest
10min AMRAP
– alt DB Snatches
– 200m run
*parther A does DB snatches while partner B runs

2017 October 13

STRENGTH:
Snatch practice

METCON:
‘Randy’
For time:
– 75 Power Snatches
*10min timecap

2017 October 12

SKILL:
KB progression

METCON:
15min AMRAP
– TGU up
– KB Snatch
– KB Clean & Jerk
– KB OHS
– TGU down
*after every 4rds do 5 strict pull-ups

2017 October 11

STRENGTH:
Power Clean (TnG) 3-3-3
Thruster 3-3-3
*go on every 3 minutes

METCON:
15-12-9
– Power Clean
– Thrusters
*10min timecap

2017 October 10

STRENGTH:
Rope Climb Progressions
9min EMOM
– 1st 1or 2 legless rope climb
– 2nd 10 V-ups
– 3rd 10 lizard pushups

METCON:
3rds of
– 2 min rope climbs
– 2 min burpees w/ 6” target
– 2 min DB OH Lunges (2 Dbs)

2017 October 7

METCON:
400m run
30 Deadlifts
400m run
30 hang power cleans
400m run
30 front squats
400m run
30 S2O
*30min timecap

2017 October 6

METCON:
15min AMRAP
– 4 Burpee Pull-Overs
– 8 Wall Walks
– 12 alt pistols

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