Month: October 2016

EMOM for 10 minutes of: 5 Burpee Broad Jump Weightlifting: Clean Clean (5x 1 pull+1 hang+1 clean @75%) WOD: AMRAP in 9 minutes of: 12 DB Hang Clean 35/55 9 Toes to Bar 6 Burpee Box Jump Overs 20/24

Warm-up: Good Mornings (3 x 7) Spend extra time warming up posterior chain, use PVC or bar with no weights. Weightlifting: Deadlifts 5 x 5 @ 75%+ Deadlifts WOD: For Time 1k row 1k run 30 Toes to Bar

Warm-up: Turkish Get Up Turkish Get Up (5×1) EMOM: Cleans Clean (10 EMOM 3 Cleans @75%) WOD: 4 Rounds for Time 100 M Farmers Carry Mixed Weight 20 DU 10 Front Squat 85/115, 105/135

Weightlifting: Press Complex 5 x 2 Push Press + 2 Push Jerk @ 75-85% of your 1 rep max WOD: 5 Rounds for Time 12 Deadlifts at 105/155 9 Hang Cleans 6 Shoulder to Overhead 400 M Run after each round

9-11: Never Forget Gymnastics: Muscle-Ups (5×3) attempts of rx, scaled, seated, supported Weightlifting: Back Squats (5, 3, 1) 5@75% 3@85% 1@90% WOD: Cindy or Mary RX: Cindy – 20-Minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats RX+: Mary 20-Minute AMRAP 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups

Warm-up: Max Height Box Jump Max Height Box Jump (Distance) Weightlifting:Clean 7 x 2 hang clean + 1 clean @ 80% of your 1 rep max WOD: 4 Rounds for Time 5 Snatches 75/115, 95/135 10 box jump 20/24, 24/30 15 WB 14/20, 20/30

Warm-up: Ring Dips (5, 10, or 15) Work on dip technique and strength. Depending on ability build up to a set of 5, 10, or 15. Weightlifting: Front Squat 5×5 @ 75%+ Front Squats WOD: E4MOM 500 meter row 10 deadlift 155/205 5 ring dips

Warm-up: Shoulder and hip mobility Weightlifting: Hang Snatch 6 x 2 @ 70%+ Hang Snatch WOD: For Time 800 meter run 50 Push Ups 50 Weighted Sit Ups (45/25) 800 meter run