Wednesday (17Oct18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

5×5 sotts press

Every minute on the minute for 6 mins:

1-3 muscle snatches

*start light and work up*

*go heavier than last week*

Team WOD:

Teams of 2-

10 rounds for time of:

(5 each)

20 Kettlebell Snatches 35/53 (10/10)

10/15 cal row

10 burpees over the rower

5 Muscle ups

-alternate rounds-

Extra Credit

5rounds:

Max handstand walk in 1minute*

Rest 1minute

*sub wall walks, shoulder taps, handstand holds or kick up practice

Tuesday (16Oct18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 4 rounds

•Clean

•2 Jerks (pause in dip/ pause in catch)

@70%-80% of clean & jerk

Every 90secs for 5 rounds

Clean & jerk

*starting at 80%, work up*

For time-

5 rounds

5 hang squat cleans 105/155

10 toes to bar

30 doubleunders

Extra Credit

5 rounds

6-8 single leg RDLs each side

3-5 pistols each side*

10 Russian twists each side

*scale as needed/ add weight if you can

Monday (15Oct18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90secs for 5 rounds-

Snatch w/ 2 sec pause at knee

+

Overhead squat

Start at 70% of 1 rep max

*try to add weight each round*

“Jackie”

For time-

1000m row

50 thrusters 35/45

30 pull ups

Extra Credit

3-5 rounds:

10 barbell strict press

10 barbell bent over rows

10 barbell bicep curls

10 barbell upright rows

Saturday (13Oct18)

Open Gym: 9am-noon

Team WOD: 11:15am

*if you want to “Lift” and do the Hero WOD please done before 11:15

Lift:

6RM bench press

+

2×6 @ 90% of 👆

&

4x 6-8 DB strict press

4x 6-8 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2-

50-40-30-20-10 reps of

Pull ups

Kettlebell swings 53/70

50-40-30-20-10 reps of

Push ups

Over the box jumps 24/30

*break reps up whatever way you want, one person working at a time*

Friday (12Oct18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Every 90 for 4 rounds-

2 x back squats @ 80%

(Pause on the 1st rep 2-3secs)

Then max reps (no pause) @80%

For time:

5 rounds-

10 thrusters 75/115

10 handstand push-ups

2 rope climbs

Extra Credit

5min AMRAP

Muscle ups

Or

5 rounds NFT

5 kip swings from rings & 5 banded transitions & 5 dips (add weight if you can)

Or

5 rounds NFT

5 strict pull ups & 5 dips or 10 push ups

*add weight or increase difficulty*