Thursday 10/23
Strength - Every 90s x 8 Sets
2 Hang Power Cleans
Build based off feel. Unbroken set
WOD - 5 RFT
15/12 Cal Row
12 Deadlifts (115/85)
9 Hang Power Clean
Wednesday 10/22
Body armor - Alt OTM X 12 mins (4 RDS)
12 DB Bench
10 DB Rows ea side
:20 side Plank ea
WOD - For Time
Buy in - 100 DU
7 Rounds
10 Pull Ups
8 Rev DB Goblet Lunges (50/35)
6 Lateral Burpees over DB
Buy Out - 100 DU
Tuesday 10/21
WOD - 3:00 on + 1:00 Rest x 5 RDS
12 KB Swings (53/36)
12 Box Jump Overs (24/20)
Max Cal Row
POST WOD - 5 Rounds
Double KB Holds
:20 Farmers Carry Hold
:20 Front Rack Hold
:20 Overhead Hold
1:00 Rest
Monday 10/20
Thank you to our coaches for helping fill in while we’re still away in California for a friend’s wedding ! See you guys on Wednesday!
Strength - Every 2:00 x 5 Sets
3 Front Squats
Begin ~ 65% and build based off feel
WOD - 12 mins AMRAP
50 Push Ups
30 T2B
In remaining time AMRAP
4 Push Press (95/65)
8 Front Squats
Friday 10/17
Strength Day
Part 1 - Every 2:00
8 x 4 Back Squats
@ 75-80% of 1RM
Part 2 - OTM x 12 Sets
Sets 1-6 = 1 Clean + 1 Hang Clean
REST 1:00
@ 7:00 Sets 7-12 = 1 Clean
Build based off feel