Monday October 23, 2017

Skill: 2 deadlifts +1 power clean(linked)

Workout:

50 kb swings 70/53

35 box jump overs 24/20

20 power cleans 135/95

35 box jump overs 24/20

50 kb swings 70/53

Friday October 20, 2017

Partner NUTTS

30 minute AMRAP

10 Handstand Push-Ups

15 Deadlifts (250/175 lb)

25 Box Jumps (30/24 in)

50 Pull-Ups

100 Wall Ball Shots (20/14 lb)

200 Double-Unders

400 Meter Run (with 45/35 lb plate)

Thursday October 18, 2017

30 min clock

8 minutes:

Even: 4 snatches (building)

Odd: 10 BF Burpees

10 minutes:

Even: 8 ovhd squats 155/105

Odd: 6 bar muscle ups(or jumping bar muscle ups)

12 minutes:

Alternating 200 m runs with a partner

Wednesday October 18, 2017

30 min clock

3 rounds

3 min AMRAP row

2 min Rest

3 min AMRAP: 7 pull-ups+5 Push Press 115/75

2 min Rest

Score is your total cal over the 3 rounds+total reps from the AMRAP

Tuesday October 17, 2017

Skill: review WOD movements and warm up the deadlift.

Workout:

30 min clock

First 10 minutes: Alternating EMOM

Even: choose 1 of the rep scheme

(scale loads as needed)

15 deadlift 225/155

10 deadlifts 275/185

5 deads 315/225

Odd: 4 wallwalks(scale to be done in :40 or less)

At 10 minutes:

4 rounds

Run 400 m

12 clean and jerks 115/75

8 handstand push-ups