Month: October 2018

Muscle up Skill work and Pistol Skill work EMOM 10 Odd 5-10 Kipping swings Even 30 seconds plank hold 50-40-30-20-10 Double unders Squat Clean thruster (cluster)135/95 10-8-6-4-2

Tabata Front Squats at 50-60% of max, score is total reps. No rack For Time: 1 Mile run Rest 5 mins 100 Ab mat sit ups

EMOM 10 mins max HSPU hold L- Sit hold Split Jerk 2-2-2-2-2 Work up to a heavy double for the day make sure to maintain consistent form For Time: 21-18-15-12-9-6-3 Air Squat Power Clean 115/75 Rx

Tabata Pull ups , your score is going to be the lowest number of the reps in the round Back squat 10-10-10-10 Work up to a heavy set of 10 back squats for the day. For time: 21-15-9 Dead Lift 225/155 Rx Burpees

EMOM 12 Mins Alternating 1 Rope Climb, 5 Dead Lifts @ 65-70% 5 Rounds with 1 minute on each station,score is total reps Toe to bar Two arm dumbbell hang squat clean 45/30 lb Row for calories Rest

Tabata Hollowbody Holds EMOM 10 Mins 1 Full snatch at 70%-80% AMRAP in 10 Mins 10 Thrusters 95/65 200 meter Run

EMOM 10 Mins alternating 5-10 Kipping or C2B pull-ups, 10 Wall Balls Push press 3-3-3-3-3- Work up to heavy triple for the day without compromising form For time: 50 Burpees 2k Meter Row 50 Burpees

EMOM 12 Mins alternating on the minute 4-8 HSPU , 30 Double unders/ 50 Singles, 5-10 Toes to Bar Power Clean 5-5-4-3-2-1 Work up to a heavy single for the day, does not need to be a PR AMRAP in 12 mins 10 OHS 95/65 Rx 20 Push Ups 30 Lateral Bar Jump overs

EMOM, 10 mins alternating mins Max hand stand hold and L- sit hold Back squat 3-3-3-3-3, Establish a heavy triple for the day while not compromising form WOD: For time 800 m run 40 Dead Lifts 135/ 95 Lb 20 power Cleans 135/95 Lb

Oly Srength: 7 Sets of: 1 Snatch Balance + 1 Overhead Squat *Start with an empty bar. Add weight each set WOD: For Time 6-9-12-9-6 Power Cleans (95/135) Burpee Box Jumps 20/24