Sunday, October 9 - Saturday, October 15

Sunday, October 9 - No Class

 

Monday, October 10

Strength: Push Jerk

  • 5x3

WOD: 3 Rounds for Time

  • 800M Run
  • 15 Clusters (63/95)

 

Tuesday, October 11

Skill: Muscle Up/Handstand Practice

WOD: 20 Minute AMRAP

  • 2 Muscle-Up
  • 4 Handstand Push-Up
  • 8 Wall Balls (14/20) (10'/11')

 

Wednesday, October 12

Strength: 10 Minute MOMO

Hang Snatch 

  • 2 Reps at 80% of 1 Rep Max

WOD: For Time

"Isabel" (compare to 12/1/15)

  • 30 Snatch (93/135)

*10 minute time cap

Olympic Lifting – 6:00PM

  • Jerk in Split - 3x3
  • Push Jerk + Split Jerk - 5 sets
  • Clean + Split Jerk - 5 sets at 90%

Accessory Work

  • Back Squat - 5x2 at 85%
  • Yates Row - 3x8
  • Hollow Rocks - 3x12

 

Thursday, October 13

Strength: 10 Minute EMOM

Minute 1:

  • 5 Strict Pull-Ups

Minute 2:

  • 4 Turkish Get-Up (35/55)

WOD: 10 Minute Ladder

1-2, 2-4, 3-6, 4-8, 5-10...

  • Deadlift (183/285)
  • Toes to Bar

*10 lateral bar jumps between each round.

 

Friday, October 14

Strength: 10 Minute MOMO

Front Squat

  • 3 Reps at 70-75% of 1 Rep Max

WOD: 18 Minute EMOM

Minute 1:

  • 150M-175M Row

Minute 2:

  • 2 Rope Climbs

Minute 3:

  • 15 Goblet Squat (35/55)

 

Saturday, October 15

Partner WOD: 10 Rounds for Time & Total Burpees

Partner 1:

  • 10 Thrusters (33/45)
  • 15 KB Swings (35/55)
  • 20 Double Unders

While Partner 2:

  • Burpees

*Switch and repeat.
**Each person does 5 rounds.

Posted on October 9, 2016 .