Wednesday – 11/6/19

Skill: Muscle-Ups

Deadlift: 5 sets working towards heavy set of 3

EMOM 15
Bear Complex
1-Power Clean
1-Front Squat
1-Push Press
1-Back Squat
1-Push Press
One time through, adding weight each min.

Tuesday – 11/5/19

4pm Kettlebell
5×5 heavy swings
Then
3 rds
12 swings
8 reverse lunge per
100m rack carry
8 rows per
5 Burpee w/ 2 jumps

WOD
For Time: 20:00 cap

800m Run
40 Box Jumps 24,20
40 Pull-Ups
40 Butterfly Sit-Ups

Rest 2 min

800m Run
40 Wall Balls 20,14
40 Am KB Swings 53,35
40 Push-Ups

Monday – 11/4/19

A. Back Squat: 5 sets working toward heavy set of 3

B. Muscle Snatch (3) + Tall Snatch (3): Building to heavy complex

C. Tabata Row (meters)

D. Tabata Power Snatch (light)

Saturday – 11/2/19

8am Kettlebell
5 burpees
10 KB squat cleans
15 lunges
20 swings
25 abmat situps
Repeat
Finisher squat Tabata

9am WOD
With a Partner
3 Rounds for Time
5 Burpees at the top of the minute
– 30 Wall Balls 20,14
– 30 Pull-Ups
– 30 Db Thrusters 35’s 20’s
– 30 Push-Ups
– 30 Cal Row

10am Olympic Lifting

Friday – 11/1/19

20.4
Click here for scaling and standards.

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes