10.18.16
15 minutes to find 5RM Deadlift then EMOMx21 Min 1: 15/12 calorie row Min 2: 20/15 push-ups Mind 3: 50 double-unders then 100 sit-ups for time
10.17.16
Back squat 3x5 (+5lbs from last week) then GLEN 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees or "GLEN JR" 30 Clean and jerks (115/75) 1 mile run 30 ring rows 100 burpees
10.16.16
Rest day...
10.15.16
6x1 snatch balances (moderate weight, quick) then "Cement Mixer" 5 rounds, complete one round every 4 minutes: 400m run 12 toes-to-bar Rx+: 7 rounds (only do 7 if you are finishing under the time cap)
10.14.16
Back Squat (3x5 (5lbs heavier) ) Push Press (15 minutes to find 1 RM ) then WOD: 4 RFT 5 ring muscle-ups 10 power cleans (155/105) 25 wall-balls (20/14)
10.13.16
5x8 strict pull-ups (weighted if possible) Record heaviest weight/high difficulty completed as score then Metcon: 500m row "buy-in" 21-15-9 Toes-to-bar Handstand push-ups Jumping lunges (per leg) 500m row "cash out"
10.12.16
"Dead Leg" For time: 800m run 25 deadlifts (185/135) 25 box jumps (24/20) 600m run 20 deadlifts 20 box jumps 400m run 15 Deadlifts 15 box jumps 200m run 10 deadlifts 10 box jumps RX+ - 225/155 then Core work
10.11.16
Hang snatch (3-3-3-3-3 @ 65% ) then 5 minute AMRAP 150 double under "buy-in" 12 thrusters (95/65) 12 chest-to-bar pull-ups Rest 5 minutes 5 minute AMRAP 100 double under "buy-in" 9 thrusters (115/80) 12 toes-to-bar Rest 5 minutes 5 minute AMRAP 50 double under "buy-in" 6 thrusters (135/95) 12 pull-ups *score is total number of thrusters, pull-ups, and toes-to-bar
10.10.16
Back Squat (5-5-5 (5lbs heavier then last week)) Front Squat (5-5-5-5-5 (65%) ) Metcon (Time) 3 Rds 21 KB swings (53/35) 15 Burpees over bar 9 Squat Snatches (135/95)
10.09.16
REST DAY