WOD

Oct 13th Class Program

Deadlift – Build to tough 4 rep – Can be TNG or resets

+

Tall Clean – 1 rep every 30s x 10 sets – emphasis on speed under bar, not load. Lots of heavy pulling prior so don’t allow yourself to go too heavy on this

+

Rear elevated Split Squat – 6-8 reps/side x 3 sets

Hollow Rocks x 30s x 3 sets

+

For time:

5 Rope Climbs

5 Clean and Jerks @ 145/115

4 RC

4 CJ @ 165/125

3 RC

3 CJ @ 185/135

2 RC

2 CJ @ 205/145

1 RC

1 CJ @ 225/155

Oct 12th Class Program

Bench Press – 2 reps every 1:30 x 6 sets

+

Weighted Chinup, build to 5RM

Weighted Dips, build to 5RM

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Powell Raise 10 reps/side x 3 sets

DB External Rotations 10 reps/side x 3 sets

+

14 min EMOM:

1st min : 12-15 KBS @ 32/24

2nd min: 12-15 Wall Balls

Oct 11th Class Program

10 Sets:

20 Cals on AirBike

10 Box Jump w step down

10 Burpees to 6″ OH

Work=Rest

Oct 10th Class Program

Power Snatch + Snatch Balance, build to tough complex

+

Back Squat 1-1-1-1

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7 sets:

Squat Clean Thruster x 3 reps (Think Touch and Go w moderate weight)

20s Rowing Sprints

3 min rest

Oct 7th Class Program

Front Squat EMOM x 1 rep @ 65-70% for 10 sets

+

Teams of 2:

10 min AMRAP:

10 cals on Rower

15 Air Squats

15 KBS @ 32/24

(One completes a full round before other takes over.)

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5 min rest

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10 min AMRAP:

50 DU’s

10 Deadlifts @ 155/105

10 Burpee over the bar

Oct 6th Class Program

Bench Press – 3 reps every 1:30 x 5 sets

+

DB Rows 4-6 reps/side x 4 sets

Strict T2B 6-8 reps x 4 sets

+

4 Sets:

3 min AMRAP of

400m Row then

AMRAP 5 Push Press @ 135/95 + 7 T2B

rest 2 mins

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