WEEK OF 10.30.17

Day 1 Front Skwat HS Then 5×1 -5% of HS EMOM10 a.) HS Walk Max Distance b.) ME Double Unders *Score is Double Under Reps Core Run x3 Run 400m Plate Hold x30s Ring Push-Away x30s Weighted V-Up x30s 15/10 Day 2 Halloween WOD: AMRAP6 10 Clean 205/133lb (squat or...

SUNDAY 11.05.17

Every 3 Minutes for 18 Min 1 Hip/Pocket Snatch 1 Hang Snatch 1 Snatch + OHS *Start Light & Work Up 4 RFT: 7 Hang Snatch 95/63lb 7 Overhead Squat  95/63lb 7 Box Jump Over 24/20” Run...

SATURDAY 11.04.17

Partner WOD: 16 Rounds Total For Time: “I Go, You Go” Set to Set 1 Deadlift 275/223lb 5 Bar Over Burpee 10 Pull-Up/Jumping/Ring Row 30 Double Unders Partner Core Crusher: “I Go, You Go” 4 Sets Each 10 Floor Levers 20 Abmat Sit-Up 30 Sec Wt. Plank...

FRIDAY 11.03.17

15 Min to Reach Clean & Split/Power Jerk Heavy Single@ 20 Minutes Every 2 Minutes for 6 Min 3 Clean + Front Squat +  Jerk (Singles) 70-80% Run 200m @ 30 Minutes AMRAP5 60/50 Cals Bike Buy-in Remaining Time AMRAP Wallball 20/14 *Score is # Wallball...

THURSDAY 11.02.17

EMOM 12: a.) 3 Back Squat @ Challenging Wt. (80%) b.) DB Row x 8 Each Arm 50/30 “From Russia With Love” EMOM 15: a.) Russian Swing x ME 70/53 b.) Goblet Lunge x 20 *Total 50/35 c.) Russian Twist x 30 *Total 15/10 Core Crusher  3x: 30 Sec Wt. Plank 45/35 30 Sec MedBall...