October 2017

Wednesday 10.18.2017   Strength Deadlift 7 sets at specific percentages   WOD “11.5” AMRAP(20) 5 Power Cleans (145/100) 10 TTB 15 Wall Balls (20/14)   Competitors Clean Complex 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean – Find Heavy then 95% x 1 and 90% x 1

Tuesday 10.17.2017   Strength Squat Clean Technique Work   EMOM(8) 1 Squat Clean + 1 Thruster + 5 Sec Hold – Ascending Weight each minute   Renegade Row TBT Left Arm Row, rest 2 min, Right Arm Row   Competitors Snatch Complex 1 Segment Snatch (Knee) + 1 OHS – Find Heavy then 95% x 1

Monday 10.16.2017   Strength Overhead Lunge 5 x 12 (6 each) – Ascending Weight   WOD “Flapjax” 21-15-9 TNG Power Clean (95/65) Bar Facing Burpee   Competitors Press Complex 5 Push Press + 1 Pause Jerk – Find Heavy then 95% x 1 and 90% x 1   EMOM(10) 8 HSPU

Friday 10.13.17   Strength Back Squat 6 x 3 @ 92%   WOD 90 Cal (row/bike/ski) 75 GHDSU 50 Bicep Curl (45/35) 35 HSPU 20 Cleans (225/155) 5 Legless Rope Climbs   Competitors Clean Complex 1 Clean High Pull + 1 Power Clean + 1 Hang Squat Clean Build to Heavy complex then 95% x

Thursday 10.12.2017 Strength 50 Strict Pull-Ups Not for Time…Focus is scap activation   WOD “3 Minutes in Hell” 3 Min Max Cal Bike   Competitors 50 Burpee Bar Muscle-Ups Steady Pace…Focus is initial kip Ski Intervals 3 x 1000m w/ 2 min rest

Wednesday 10.11.2017   Strength Pause Back Squat 4 x 3 @ 80%   WOD EMOM (14) Odd = 8 Burpee Box Jump Overs (24/20) Even = 8 Wall Balls (30/20)   Competitor Snatch Push Press + Overhead Squat Complex (5 + 1) Build to heavy complex then 95% x 1 and 90% x 1  

Tuesday 10.10.2017 Strength Max Effort Push-Ups w/ 45/35 lb. plate 3 Rds. w/ 90 set rest between   WOD “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-Ups   Competitors Gymnastics Chipper