10/31/2019

Strength/Skill

Behind the neck press in the split
3-3-3-3-3

WOD

“Nasty Girls”
3 Rounds for time
50 Squats
7 Ring Muscle-ups
10 Hang power cleans (135/95)

Cash Out: Max 500m Row

10/30/2019

Strength/Skill

Every min on the min for 15 rounds
1 Power Snatch
3 OHS

*Increase weight across all sets

WOD
AMRAP 10
1 Rope Climb
400m Run
20 Wall ball (20/16)

RX+ legless rope climb/ Wall ball (30/20)

10/29/2019

Strength/Skill

EMOM 10
Power Clean
3-3-3-2-2-2-1-1-1-1

WOD

5 RFT
3 Power clean (205/145) (or 80-85% ORM)
10 Burpee pull-ups

Cash Out: 1000m Row

 

10/28/2019

Strength/Skill

DB Bench Press
5 sets of 10 reps

*AHAP for same weight across all sets

WOD

October’s AOTM – Jim Roeder
21-15-9
Push Press (95/65)
Pull up
Then:
9-15-21
Thruster (95/65)
Chest to Bar Pull-Ups

10/26/2019

9:00 AM Class

Strength/Skill

OHS
3-3-3-3-3

WOD
“Green Lantern: Hal Jordan”
12 min Increasing ladder
Burpee
Ring Dip

10:30 AM Barbell Club

Power Snatch + Snatch 4x(1+1)
@ 75% of 1rpm
Pause Front Squat + Front Squat
5x(1+1) @ 75%

10/24/2019

Strength/Skill

Tabata 20/10
8 minutes (16 total rounds)
Hollow rock
Forearm plank
Superman hold
Med ball Russian twist

WOD
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.

 

10/23/2019

Strength/Skill

Front Squat 5×5
75% ORM across all sets

For Time
20 Front Squat (205/145) (70-80% ORM)
30 Box jump (30″/24″)
40 Kettlebell swings (1.5/1 pood)
50 Wall ball shots (20/14)

10/22/2019

Strength/Skill

Weighted strict Pull-ups
5 sets of 5-7 reps

*increase in weight across all sets

Every 2MOM for 12 min
1 Squat snatch
1 Low Hang squat snatch
1 High Hang squat snatch

*Unbroken

WOD

Three Rounds for time
Run 800 meters

*Rest 2 minutes in between attempts

10/21/2019

Strength/Skill

Deadlift
5-5-3-3-1-1
work up to a heavy single

WOD

AMRAP 7
7 Deadlifts (315/205)
30 yd Sprint
14 Pistols
21 Double-unders
30 yd Sprint