Mon Oct 30 – Sun Nov 5, 2017

Monday October 30, 2017

Back Squat

5 @ 7

[email protected] 7

3 @ 8

1 @ 8

1 @ 9.5

then,

For time:

400m Run or 500m Row

25 Ground to Overhead 165/115lbs

500m Row or 400m Run

*10min Time Cap

Tuesday

Close Grip Bench Press

2-2-2-2-2

then,

4 RFT

10 Pull Ups

20 Burpees

30 Russian KBS 70/53lbs

40 DUs

17min Time Cap

Wednesday

Sumo Dead Lift

2-2-2-2-2

then,

12min AMRAP

1 HSPUs

1 TTBs

1 Thrusters 75/55lbs

2 HSPUs

2 TTBs

2 Thursters

3…

3…

3…

*Go as far as you can in 12min!

Thursday

500m Row Time Trial

then,

18min EMOM

min1: 12/8 Calories on the rower

min2: 20 Russian Twists 20/14lbs (left + right = 1 rep)

min3: 12 Push Ups

Friday

Build to Heavy BB Complex in 15min:

Snatch Grip DL + Hang Power Snatch + OHS

then,

For time:

100ft Single Arm DB OH Walking Lunges 50/35lb

75 DUs

50 WBs 20/14lbs

25 CTB Pull Ups

50 WBs 20/14lbs

75 DUs

100ft Single Arm DB OH Walking Lunge 50/35lbs

18min Time Cap

Saturday

2 Person Teams

5 RFT

7 Tandem Dead Lifts 405/285lbs

15 Synchronized Burpees over the bar (chests touch at the same time and partners JUMP over the bar at the same time)

1 Lap run around the building together

Sunday

Alphabet Soup 25min AMRAP

A = 12 Pull Ups

B = 8 Push Ups

C = 10 Air Squats

D = 14 Russian KBS 53/26lbs

E = 50 DUs

F = 6 TTBs

G = 10 Lunges

H = 5  Ring MUs

I = 50 DUs

J = 12 Clapping Push Ups

K = 8 Jumping Air Squats

L = 10 American KBS 53/26lbs

M = 8 Knee to Elbow

N = 14 Reverse Lunges

O = 50 DUs

P = 30sec HS Hold

Q = 20 Single Arm Russian KBS 53/26lbs

R = 7 Bar MUs

S = 1min Tall Plank Hold

T = 15 Sit Ups

U = 50 DUs

V = 12 TTR (Toes thru Rings)

W = 10 Russian KBS 53/26lbs

X = 5 Wall Walks

Y = 50 DUs

Z = 15 Burpees