10.19.17

STRENGTH

SDHP – Technique

WOD

10 Rounds

7x SDHP (95/65)

7x Front Squats (95/65)

7x Push Jerks (95/65)

10.18.17

STRENGTH

Power Snatch Technique

WOD

18 Minute AMRAP

4x Bar Muscle Up

8x Power Snatch (115/80)

16x Box Jumps

10.17.17

WOD

EMOM 24 Minutes

Minute 1: Cal Row

Minute 2: Wall Balls

Minute 3: Double Unders

Minute 4: Rest

10.16.17

WOD

Every 3 Minutes for 7 Rounds

400m Run

12x T2B

10.13.17

STRENGTH

4 Rounds – not for time

25x Hollow Body

10x Ring Dips

1 minute Plank Hold

WOD

50x Back Squat (135/95)

25x S2OH (135/95)

10x Thrusters (135/95)

10.12.17

WOD

3 Rounds

15x Deadlifts (205/145)

25x Wall Balls

15x T2B

25x Box Jumps

10.11.17

STRENGTH

Deadlifts

WOD

Buy in:

1000m Row

Then:

21, 15 9x

• OH Squat (115/80)
• KB Swing

10.10.17

STRENGTH

OH Squat

WOD

15 Minute AMRAP

60x Double Unders

30x Wall Balls

15x D/L (245/165)

10.09.17

STRENGTH

Double Unders

WOD

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Air Squats

20 Cal Row

10.06.17

WOD

4 Minute AMRAP

12x Deadlifts (95/65)

9x Hang Power Clean

6x Jerks

-rest 4 minutes-

4 Minute AMRAP

12x Deadlifts (135/95)

9x Hang Power Clean

6x Jerks

-rest 4 minutes-

4 Minute AMRAP

12x Deadlifts (155/105)

9x Hang Power Clean

6x Jerks

-rest 4 minutes-