Monday, Oct 11
STRENGTH
power snatch 10 x 1
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6, 8/8 …
slam balls, 30/20
hang power snatch, 75/55
Tuesday, Oct 12
STRENGTH
10 x 90 second rounds, increase load each round
power clean + hang squat clean + squat clean
WOD
3 x 90 second rounds, clock does not stop between rounds
row 200m, max reps v-ups
row 200m, max reps n-ups
row 200m, max reps butterfly sit ups
Wednesday, Oct 13
WOD (see 10.16.20)
AMRAP in 14 minutes
5 OH squats, 115/75
10 box jumps, 24/20
15 DB bench press, 45/30
Thursday, Oct 14
WOD
3 rounds
run 400m
10 clean and jerks, 135/95
12 chest to bar pull ups
Friday, Oct 15
WOD
21-15-9
wall ball shots, 20/14
KB swings, 55/40
med ball sit ups
goblet squats
row, cal