Wednesday 10/23
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Strength- Every 2:00
3-3-3-3-3-3 Front Squats
Build based off feel
WOD - 7RFT
10 DB Hang Snatch (50/35)
10 Box Jumps (24/20)
200m Run
Tuesday 10/22
WOD - Every 2:00 until row completion
5 Pull ups
10 Push ups
15 Sit ups
Row until 2,00m
Cap = 30:00
Monday 10/21
Strength - Every 90s x 7 Sets
2 Hang Power Cleans
Build based off feel
WOD - For Time
50 DUs + 30 Deadlifts (135/95)
50 DUs + 15 Hang Power Cleans
50 DUs + 30 DLs
50 DUs + 15 HPCs
50 DUs + 30 DLs
Friday 10/18
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM
Part 2 - Every 90x 8 Sets
Sets 1-4 = 2 Clean & Jerks
Sets 5-8 = 1 Clean & Jerk
Build based off feel
Thursday 10/17
WOD - OTM x 6 Rounds (30 mins)
Min 1 = 3 Ring MU
Min 2 = :45 Plank Hold
Min 3 = 15/12 Cal Row
Min 4 = 16 KB Swings (53/36)
Min 5 = 16 Box Jump Overs (24/20)