WOD

In teams of 2:     -Run 1 mile (Run together)     -50 TTB     -2 Rope Climbs     -40 Front Squats (155/115)     -2 Rope Climbs     -30 HSPU’s     -2 Rope Climbs     -20 Muscle-ups     -2 Rope Climbs     -Run 800m

“Weightlifting Thursday” Strict Pull-ups – 5×5     -Scale to most difficult progression of Ring Rows Bent Over Row – 3×5 @ 82.5%-87.5% or increased weight from last week     -Supinated Grip Bent Hollow Body Holds – 5 sets for 60 sec

  7 Rounds:     -10 Back Squat 225/155 (from rack)     -10 Box Jumps 24/20     -200m SPRINT     -Rest 90 sec Score: Time to complete all 7 Rounds

Strict Press – Find 3RM     -Then 2×2 @90% 10 min AMRAP     -25 C2B pull ups     -25 Wallball 20/14

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