Monday October 16, 2017

Back Squat

3 @ 7

3 @ 8

3 @ 9

3 @ 9 (load drop)

3 @ 9 (load drop)

then,

10min AMRAP

6 Pull ups

4 TTBs

2 Bar MUs

Tuesday October 17, 2017

Push Press

3-3-2-2-2-1-1-1-1

then,

3RFT

40 DUs

20 Burpees over the bar

10 Power Snatches 135/95lbs

Wednesday October 18, 2017

Dead Lift

2-2-2-2-2

then,

20min AMRAP

20 WBs 20/14lbs

40 Mtn Climbers (left + right = 1 rep)

400m Run

Thursday October 19, 2017

For time:

25 ft HS walk

10 Hang Power Cleans 225/155lbs

50 ft HS walk

20 Hang Power Cleans 185/125lbs

75 ft HS walk

30 Hang Power Cleans 135/95lbs

100 ft HS walk

Friday October 20, 2017

Bench Press

AMRAP @ 50%

AMRAP @ 60%

AMRAP @ 70%

AMRAP @ 80%

*Rest 3 – 4min between sets

then,

For time:

Buy-in – 200m Walking lunge (4 laps around the gym interior)

then,

10 RFT

3 Thrusters 115/80lbs

3 MUs (Ring or Bar)

Saturday October 21, 2017

“Nancy Grace”

 

 

 

 

 

5 RFT

10 OHS

6 Clean and Jerks

400m Run

Men: 135lbs

Women: 95lbs

Sunday October 22, 2017

12min AMRAP, rest 3min x 2

Team of 3

Sled push w/boxes 180/135lbs

Stopping every 3min for everyone to perform 5 burpees

*25 ft = 1 Rep, and everyone begins the WOD with 5 burpees