Monday – 10/1/18

by | Sep 30, 2018

a. 3 rounds for time:
– 10 deadlift (115,85)
– 10 hang power clean (115,85)
– 10 pull ups

b. 2 rounds for time:
– 400m run
– 5 burpees with max height jump
– 10 v ups
– 200m run
– 5 burpee broad jumps
– 10 v ups

Saturday – 9/29/18

by | Sep 28, 2018

8am Kettlebell
Lucky 7: 7 reps, 7-min AMRAP
– Push-ups
– Walking lunges
– Knees to elbow
– EMOM 2 burpees

Then
3 rds
30 on 10 off
– Pistol each leg
– Close-grip push-up
– Jumping jacks

Finisher
1 minute of burpees

9am WOD
a. 1 round:
– 1 minute: max hand-release push-ups
* 1 minute rest
– 3 minutes: AMRAP – 10 regular push-ups + 10 KB snatch each (35,26)
* 2 minute rest
– 5 minutes: AMRAP – 6 push-ups + 6 KB snatch each + 12 sit-ups
*3 minute rest
– 8 minutes: AMRAP – 3 push-ups + 3 KB snatch each + 10 sit-ups + 12 box jumps

10am Olympic Lifting

Friday – 9/28/18

by | Sep 27, 2018

a. 5 rounds for time:
– 400m run
– 15 push press (65,45)
– 20 lunge steps

b. Weighted plank 3×1 minute

Thursday – 9/27/18

by | Sep 26, 2018

a. Sumo deadlift 3×5 then work to a heavy 1RM

b. AMRAP in 8 minutes:
– 3 snatches (165, 115)
– 20 Russian twists (35,25)
– 5 front squats (165,115)

c. Sit-up tabata