“Macho Man”

Strength:
4×5 Handstand pushups
4x me strict or weighted pullups

“Macho man”

*15 min time cap

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10-29

Strength:
Snatch segment pull – pull to knee, pull to hip, finish lift from high hang
4 sets

3×3 snatch @ 60%

WOD/
7 rds
7 power snatch 96/65
7 toes to bar

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10-28

Strength:
Back squat
10@60%
10@65%
10@70%

WOD:
75 wallballs 20/14
20 pullups
30 box jumps 24/20
25 burpees

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10-27

Strength:
4 sets:
3 position clean floor, knee, hip

3 cleans + 1 jerk x 3 sets at 60%

4 rds
1 min kb swings 53/35
1 min abmat situps
1 min du’s
1 min rest

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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

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10-23

Strength:
Power clean + front squat + clean and jerk

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

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