Sunday, October 12 - Saturday, October 18

Sunday, October 12 - No Class

 

Monday, October 13

Strength: Front Squat

  • 5 x 4

WOD: 5 Rounds for Time

  • 20 Goblet Squats (35/55)
  • 15 MB Sit-Ups  (14/20)
  • 10 Alternating KB Shoulder to Overhead (35/55)
  • 5 Burpees

 

Tuesday, October 14

WOD: "Lumberjack 20" For Time

  • 20 Deadlift (183/275)
  • 400M Run
  • 20 KB Swings (35/55)
  • 400M Run
  • 20 Overhead Squats (73/115)
  • 400M Run
  • 20 Burpees
  • 400M Run
  • 20 Chest-To-Bar Pull-ups
  • 400M Run
  • 20 Box Jumps (20/24)
  • 400M Run
  • 20 Squat Cleans (123/185) 

 

Wednesday, October 15

Strength: Strict Press

  • 5x3

WOD: Ladder For Time

    1-2-3-4-5-6  

  • Muscle-Up
  • Snatch (103/155)

 

Thursday, October 16

Strength: Squat Clean

  • Establish a 1 Rep Max

WOD: Ladder For Time

  • 10 Clusters (73/115)
  • 20 Double-Unders
  • 9 Clusters (73/115)
  • 20 Double-Unders
  • 8 Clusters (73/115)
  • 20 Double-Unders
  • 7 Clusters (73/115)
  • 20 Double Unders
  • .....continue in this pattern until ladder is complete

 

Friday, October 17

Strength: Deadlift

  • 5 x 4

WOD: 16 Min AMRAP 

  • 30 Front Squat (93/135)
  • 30 Hang Power Cleans (93/135)
  • 30 Back Squat (93/135)
  • 30 Deadlift (93/135)

*8 Knees to Elbows every time the barbell is dropped

 

Saturday, October 18

WOD: 25 MIN AMRAP

  • 50 Ft. Walking Lunges
  • 30 Sit-Ups
  • 50 Ft. Cartwheels or Broad Jumps 
  • 30 KB Swings (35/55)
  • 50 Ft. Handstand Walk
  • 30 Wall Balls (14/20) 
Posted on October 12, 2014 .