Thursday October 20, 2016
Strength: 3 x 6 kettlebell presses (a kettlebell in each hand) 3 x 10 walking lunges w/ weight in front rack WOD: 9 minute AMRAP 9 thruster (95/65) 36 double unders
Wednesday October 19, 2016
Strength: 4 x 5 Tire flips 4 x 50’ out Farmer carry and 50’ back waiter carries WOD: 16 minute EMOM alternating: 2 cleans 2 jerks
Tuesday October 18, 2016
Strength: 1 front squat + 19 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: 5-10-15-20 kettle bell swings (53/35) pull ups wall balls (20/14) (10’/9′)
Monday October 17, 2016
Strength: Snatch progression then 5×3 snatch WOD: Rosa 5X 10 Handstand Push ups 400m run
Bonus 10/10-10/14 Regionals 2012.1
Bonus WOD: Regionals 2012.1 “Diane” 21-15-9 reps for time of: Deadlift (225 / 155 lbs) Handstand push-up 9:00 time cap