Month: October 2023

5 Min AMRAP Devils Press Back Squat 6xE2MOM 6×5 @ 5RM 70% +5-10lbs WOD: 4 RFT 25 Weighted Box Step Ups 20/24, 35/50 25 Alt DB Snatches 35/50 *Use 1 DB

Hang Power Clean 12 Min to establish 5RM Work up to a heavy 5 rep WOD: For Time 400M Run 30 WB 14/20 20 T2B 10 Strict HSPU 20 T2B 30 WB 400M Run

Front Squat: 6xE2MOM 5×3 WK 5 3RM @ 70% Add 5lbs each round WOD: 5 Min AMRAP 30 DU 15 DBx1 Goblet Squats 35/50 1 min rest 5 Min AMRAP 15 DBx2 S2OH 35/50 20 DBx1 front rack Reverse Lunges

5×10 Renegade Rows Deadlift 5X5 : 5XE2MOM WK 2 5RM @70% Add 5lbs each round WOD: 5xE3MOM 15 DBx2 Deadlifts 35/50 10 Weighted Sit Ups (1 DB) 5 C2B

Pull-ups : 5 Min EMOM 5-7 Weighted Pull Ups Hang Power Snatch 12 Min to establish 5RM Work up to a heavy 5 rep WOD: 10 Min AMRAP 500M Row 20 Burpee over rower

Metcon (3 Rounds for weight) 10 Min warm up 3xE3MOM 21-15-9 add weight each round WOD: For Time 3 Rounds 10 WB 14/20 10 T2B Then Run 800M Then 3 Rounds 10 DBx1 OHS 35/50 10 Alt Pistols

5xE5MOM: Handstand Push-ups (5xE5MOM 60% of Strict HSPU from last week) Snatch : 12 Min to establish 5RM Work up to a heavy 5 rep touch and go WOD: 15 x EMOM Min 1: 20 Goblet Squats 35/50 Min 2: 10 American KBS Min 3: 14 KB Snatch (7L/7R)

Back Squat (12 Min to establish 5RM Build to a 5RM) WOD: For Time 40 DBx2 Thrusters 35/50 30 DBx2 FR Lunges 20 Strict HSPU 10 Ring Muscle Ups

5xE5MOM 5 Ring Dips *Work on kipping Clean (12 Min to establish 5RM Work up to a heavy 5 rep) WOD: 12 Minutes 21-18-15-12-9-6-3 Bar Facing Burpees Deadlift 125/185 With the remaining time 5 Min to build to 1RM Clean

Endurance: (4 Rounds for reps) Run 400, Rest :30 Run 300, Rest :30 Run 200, Rest :30 Run 100 Front Squat (12 Min to establish 3RM Build to 3RM) WOD: 3 Rounds for Time 15 DBx2 Front Squat 35/50 15 C2B Pull Ups 30 DU