Sunday, October 19 – Saturday, October 25

Posted on October 19, 2014 by Anna Follman

Sunday, October 19 – No Class

 

Monday, October 20

Strength: 1 Snatch + 1 Hang Snatch

• 5 sets

WOD: 17 Minute AMRAP

• 12 Hang Power Snatch (53/75)
• 24 Box Step-Ups (20″/24″)
• 400 M Run

 

Tuesday, October 21

Strength: Push Press

• 5×2

WOD: 24 Minute EMOM

• Minute 1
  • 8 Handstand Push-Ups
• Minute 2
  • 8 Front Squats (103/155)
• Minute 3
  • 8 Burpees

 

Wednesday, October 22

Strength: Back Squat

• Establish 1 Rep Max

WOD: Death By

• KB Swings (35/55)

 

Thursday, October 23

Skill Work: Ring/Bar Muscle Ups

WOD: 14 Minute AMRAP (compare to 3/21/14 & 6/10/14)

• 60 Calorie Row
• 50 TTB
• 40 Wall Balls (14/20)
• 30 Cleans (93/135)
• 20 Muscle Ups

 

Friday, October 24

Strength: Overhead Squat

• 1×5; 2×3; 3×3

WOD: For Time

“Josh”

• 21 Overhead Squat (63/95)
• 42 Pull-Ups
• 15 Overhead Squats (63/95)
• 30 Pull-Ups
• 9 Overhead Squats (63/95)
• 18 Pull-Ups

*17 min. time cap

 

Saturday, October 25

WOD: TABATA (compare to 8/2/14)

2x thru

• Shuttle Sprints
• Sit-Ups
• Row
• Goblet Squats (35/55)