Saturday – 10/27/18

8am
31min amrap
15 step ups
20 band curls
30 cross crawls
20 air squats
10 hand release pushup
30 mountain climbers
20 squat jumps
20 leg raises
15 lunges per leg
20 tricep dips
10 burpees
20 sumo deadlift high pull
20 deadlift
10 rows

9am WOD
a. AMRAP in 15 minutes:
– 10 walking lunge steps (50,35) weight at sides
– 25 double unders
– 1 rope climb

b. Core circuit: 3 rounds
– 1 minute flutter kicks
– 1 minute superman hold
– 30s rest

10am Olympic Lifting

Monday – 10/26/18

a. For time:
– 100 push press (65,45)
– 75 air squats
– 50 Toes to bar
– 25 burpees

b. 3-5 rounds
– 30s side plank
– 30s middle plank
– 30s other side plank

Thursday – 10/25/18

a. Squat snatch 5×3

b. Touch and go snatch 3×8 (95,65) 1 minute rest

c. AMRAP in 5 minutes:
– 5 deadlift (225,155)
– 5 box jumps

d. Max hollow hold – 2 attempts – full rest between attempts

Wednesday – 10/24/18

a. Bulgarian squats 3×10 each leg

b. Helen with tires – 3 rounds for time:
– 400m run
– 1 tire flip
– 21 KB swings (53,35)
– 1 tire flip
– 12 pull ups
– 1 tire flip

Tuesday – 10/23/18

WOD
a. 5-8 sets of the jerk complex – split jerk right leg + split jerk left leg + power jerk

b. Side raise 3×10

c. 2 rounds for time:
– 50 calorie row
– 25 handstand push-ups

4pm Kettlebell
15-10-5:
– 1-arm swings l/r
– H2H
– KB wallball