October 24, 2019

Accessory Work

16 Min Alt EMOM

-5 Deadlifts @ 70% 

-C2B Skill Work

-100 Ft Farmer Carry

-HSPU Skill Work

October 23, 2019

Skill:

Push Jerk (From Rack)

Work up to a heavy set of 5

WOD:

“Bon Jovi”

4 RFT

25 Wall Balls

15 Push Jerk

25 Box Jumps

October 22, 2019

Skill:

Hang Power Snatch

Work up to a heavy set of 3

WOD:

For Time:

21-15-9
Cal Ski/Bike/Row

Hang Snatch (95/65)

Pull Up

October 21, 2019

Skill:

Stamina Squats

12 Min Alt EMOM

2 Front Squats

4 Back Squats

@ 75% 1RM Front Squat

WOD:

20 Min AMRAP

800m Run

10 Front Rack Lunges 135/95

20 Push Ups

*Burpee tie break

October 17, 2019

Accessory Work

20 Min Alt EMOM

-10 x Wall Ball

-Skill 1

10 Cal Row/Bike/Ski

-Skill 2

*Choose two skills/movements

October 16, 2019

Skill:

Thruster

Work up to a heavy set of 3

WOD:

The Lexi Let Down

20 Min AMRAP

3-6-9-12-15-18-etc

Thruster

Burpee

Pull Up

*Within the 20 Mins Complete 50/35 Cal Bike

October 15, 2019

Skill:

Hang Clean

Work up to a heavy set of 5

WOD:

5 RFT

35 Double Unders

10 Hang Cleans (155/105)

5 HSPU

October 14, 2019

Skill:

Front Squat

Work up to a heavy single

Then 3x5 at 75%

WOD:

15 Min AMRAP

200m Run

10 Front Squats (135/95)

15 Min Cap

October 10, 2019

Accessory Work:

4 x 8 DB Bench Press

4 x 10 Pendlay Rows 

3 x 12 DB Step Ups

October 9, 2019

Weakness Wednesday

Skill:

10-8-6

Overhead Squat

Building

*From Floor

WOD:

“22 Sue”

15 Min AMRAP

20 Cal Bike

15 T2B

10 Overhead Squats (95/65)

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