October 23, 2020

F U Friday

For Time:

100 Wall Balls

-Every time you break, complete 15 BBJO

50 DB Thruster (50/35) x 2

-Every time you break, complete 10 DB Snatch

100 Overhead Lunge (50/35) x 1

-Every time you break, complete 200m Farmer Carry

October 21, 2020

Skill:

Clean & Jerk: Heavy set of 3

WOD:

2 x 6 Min AMRAP

6:00 on/3:00 off

8 T2B

8 Clean & Jerk (135/95)

40 Double Unders

October 20, 2020

Skill:

Power Snatch Complex:

2 High Hang Power Snatch +

2 Hang Power Snatch +

2 Power Snatch

WOD:

For Time:

25-20-15-10-5

Power Snatch (75/55)

Bar Over Burpee

October 19, 2020

Skill:

Deadlift: 3 x 5

WOD:

For Time:

500m Ski/Row

30 Deadlifts (225/155)

30 C2B Pull Ups

500m Ski/Row

20 Deadlifts (275/185)

20 C2B Pull Ups

500m Ski/Row

10 Deadlifts (315/205)

10 C2B Pull Ups

October 9, 2020

F U Friday

30 Back Squat (135/95)

25 Pull Ups

20 S2OH

30 Front Squat (115/75)

25 Pull Ups

20 S2OH

30 Overhead Squat (95/65)

25 Pull Ups

20 S2OH

October 7, 2020

Skill:

Back Squat: 

4 x 5 Building

WOD:

5 x 3 Min AMRAP

3:00on/2:00 off

200m Run or 250m Row

30 Double Unders

Max HSPU or Push Up

October 6, 2020

Skill:

Power Snatch: 

Build to a set of 5 TnG 

WOD:

For Time:

400m Run

30 Power Snatch (75/55)

400m Run

30 Power Snatch (95/65)

400m Run

30 Power Snatch (115/75)

October 5, 2020

Skill:

Power Clean: 

Work up to a heavy double

15 T2B

WOD:

4 RFT:

25/20 Cal Bike or 30/25 Cal Row/Ski

5 Power Cleans (205/145)

15 T2B

October 2, 2020

For Time: (135/95)

1600m Run

5 Rope Climbs

15 Thrusters

800m Run

4 Rope Climbs

12 Thrusters

400m Run

3 Rope Climbs

9 Thrusters

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