10-25 “Partner WOD”

WOD:
5 rds
400 Run (together)
20 jump squats
20 Deadlift 185/125
20 Box step ups

Both partners will run together but movements may be split any way you like.

Finisher:
Coach’s choice

Remember ONLY 7&8am class today!!

10-24

Strength
A) bench press / floor press
5×5
B) 5 sets max effort pushups

3 rds
30 cal row
20 push press 95/65
10 pullups
Rest 3 min
Try to stay within 5 seconds of previous rounds

IMG_0682.PNG

10-23

Strength:
Power clean + front squat + clean and jerk

WOD:
12 min
Even 15 wallball
Odd 20 du’s

IMG_0694.JPG

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”