10-22

Skill:
3 max handstand holds

WOD:
25 rds
1 HSPU. Comp: strict HSPU
2 cleans 115/75 Comp: 135/95
3 burpees

Finisher:
3×8 pendlay row

IMG_0683.JPG

10-21

Strength:
Power snatch + ohs + snatch (full squat)
7 sets work as heavy as great technique will allow

WOD:
4-8-12-16-20-16-12-8-4
Kb swing 53/35
2-4-6-8-10-8-6-4-2
Pullup

IMG_0682.PNG

10-20

Strength:
Back squat
1-20-1-10

WOD:
5 min AMRAP
10 lunges front rack 75/55
10 toes to bar
4 min AMRAP
10 shoulder to overhead 75/55
10 burpees
3 min AMRAP
10 situps
10 box jumps 24/20

IMG_0680.JPG

10-18

WOD:
Partner “Kelly”

10-17

Strength:
Deadlift
2×3@70%
3@80%
3+@90%

Wod
Diane

IMG_0529.JPG

“Helen”

Strength:
15 min emom
1 snatch
Build each min to a 1 rm

WOD:
Helen

“Jackie”

Strength:
Back Squat
2×5@75%
3@85%
1+@95%

WOD
“Jackie”
1k row
50 thrusters 45
30 pullups

IMG_0443.JPG