October 2015

Front Squat – Find a heavy single for the day     -Then 2×2 @ 90% 3 Rounds     -500m Row     -15 Burpee over Box

20min AMRAP: Partner WOD, one works at a time    – 1500m Row    – 60 Front Rack Lunges (75/55)    – 50 TTB    – 40 SDLHP (75/55)    – 30 KB Swings (53/35)    – 4 Rope Climbs Score:     -Total Reps

Nancy5 Rounds for time:    -400m Run    -15 OHS 95/65 Weighted Tabatta Planks

Strength:     -3×5 Bent Over Row’s @ 80-85% of 5RM (supinated grip)              -3×5 Deadlift @ 82.5% – 85% or increase weight from prior week     -Max Reps of inverted/parallel Ring Row          -May use 2-3 sets to find Max 

  Push Press: 3×3 @ 82.5%-85% of 3RM or increased weight from 9/28 7min AMRAP    – 6 Muscle-Ups    – 11 Thrusters 115/85Rest 3 min7min AMRAP    – 18 Wallballs 20/14    – 12 Burpees

  Christine:3 RNDS for time:500m Row 12 bodyweight deadlifts21 Box Jumps 24/20      2. Find Heavy Clean for the day (or work technique for those not as efficient)  

EMOMx6 10 pistol squats 5×3 Back Squats 3x400m run 2 min rest between

9min AMRAP30-20-10Hang Power Snatches 75/55TTBImmediately after:3min to Find 1RM Snatch

  For time:100 Double unders75 Wallball 20/1425 Box Jumps 30/2425 Box Jumps 24/2025 Handstand push ups

  Deadlift – 3×5 @ 80-85% 1RM Death by BurpeesOnce finished rest 3min then:Max Row for meters in 3min