WOD

Oct 26th Class Progrm

Split Jerk – Build up to moderate single – not looking for max, perfect technique while challenging still

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Rope Climb – 1-3 reps x 5 sets (Any variation)

Handstand Push Tech – 1-5 reps x 5 sets

(Any variation – use this time to refine movement, don’t just complete reps to do it, this is a time to make the movement more efficient.)

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10 min AMRAP:

10-10-10-10-10… Cals on Rower

3-6-9-12-15…. Push Press @ 135/95

Oct 25th Class Program

5 sets:

Row 30s @ 80%

30s @ 90%

1 min rest

5 sets:

AirBike 30s @ 80%

30s @ 90%

1 min rest

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10 sets:

30s Jumping Lunges (Or Stationary Lunges)

30s Rest

30s Hollow Rocks

30s Rest

30s Burpees

30s rest

Oct 24th Class Program

Deadlift – Build to tough 2 rep

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High Hang Power Clean x 3 TNG Reps every 60s x 7 sets

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10 Sets:

5 Deadlifts @ 205/125

7 Box Jumps

9 T2B

Rest 30s

Oct 23rd Class Program

Floor Press @31X1 5-5-5-5-5

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Weighted Chinup, build to 3RM

Weighted Dips, build to 3RM

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Powell Raise 8-10 reps/side x 3 sets

Trap-3 Raise 10 reps x 3 sets

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15 min EMOM:

1st min: 8-15 Kipping Pull-up

2nd min: 8-15 Kipping HSPU

3rd min: 50 DU’s or 30s of Work

Oct 20th Class Program

Bench Press – 1 rep every 1:30 mins x 7 sets

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Weighted Chinup, build to 4RM

Weighted Dips, build to 4RM

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Static DB Lateral Hold 30-60s x 3 sets

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10 Rounds of “Cindy”

15 Air Squats

10 Pushups

5 Pull-ups

Buy out: 1000m Row

Oct 19th Class Program

Deadlift – Build to tough 3 rep

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Tall Snatch – 1 rep every 30s x 10 sets

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For time:

9 Thrusters @ 135/95

12 Lateral Burpees over the bar

15 Power Cleans @ 135/95

12 Lateral Burpees

9 Thrusters @ 135/95

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9 min EMOM:

1st min: 45s Jumping Lunges

2nd min: 45s Back Extensions

3rd min: 45s Plankhold

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