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
10.08.16
12 minutes to find a heavy snatch then Metcon: 30 pull-ups 400m overhead lunges (35/26) 15 squat cleans (135/95) 400m run weighted carry (20/14) 15 squat cleans (135/95) 400m overhead lunges (35/26) 30 pull-ups
10.07.16
3x5 Back squats @ 60-70% of 1RM (+5lbs from Monday) 3x5 Shoulder press @ 60-70% of 1RM then Teams of 2: 25 min AMRAP (rounds and reps) 9 rope climbs 40 clean and jerks 40 burpees 40 power snatches 40 overhead squats 1st round every barbell is 95/65 2nd round every barbell is 115/80 3rd round [...]