Monthly Archives: October 2017

  Strength Clean and jerk 6X3 @ 70-75% WOD 3 RFT 500m run 5 power cleans 205/155

  Strength Sumo Deadlift 6-6-6 climbing WOD 18-15-12-9-6 SDHP 95/65 Double unders X3 Ring dips-strict

  Strength Back squat Work up to a heavy single around 90% 5×3 @82.5% WOD 3RFT 21 calories airdyne 15 chest to bar pull ups 9 power snatch 115/75

  Strength Snatch 6×3 @ 70-75% WOD 3 rounds AMRAP 4 7 ohs 115/85 21 double unders rest 2 mins

  Conditioning Run intervals 400m X 6 rest 2 minutes after each Then Skill work – 20 minutes

  Strength Clean 7×1 @ 80-90% WOD 3 RFT 10 push press 155/105 15 toes to bar 20 box jumps 24/20

  Strength Sumo Deadlift 3-3-3 climbing Conditioning Row intervals 250m X 6 rest 1 minute after each Then 3 rounds 15 Hollow rocks rest :20 15 superman rocks rest :20 15 push ups rest 1 minute

  Strength Back squat Work up to a heavy single around 90% 5×3 @80% of your 1RM from 10/9/17 WOD 12-9-6 Clusters  155/105 Bar MUPs

WOD For time 50 walking lunges 25 power snatches 65/35 50 double unders 25 burpees 50 double unders 25 burpees 50 double unders 25 power snatches 65/35 50 walking lunges    

WOD For time 50 wall balls 15 cleans 135/95 50 wall balls 10 cleans 185/135 50 wall balls 5 cleans 225/155