19th October, 2016

WOD – A
Power clean 3-3-3-3-3 reps

WOD – B
Complete as many rounds as possible in 12 minutes of:
70-lb. dumbbell squat snatches, 10 reps [OR One Arm Over Head Squats]
20 box jumps, 24-inch box

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12th October, 2016

WOD

4 rounds each of:
30 double-unders
20 step-ups (24/20)
30 kb swings (24kg/16kg)

Rest 3 minutes between each round.

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7th October, 2016

WOD
Heavy Day

Shoulder press
1 – 1 – 1 – 1 – 1 – 1 – 1 reps

Weighted pull-up
1 – 1 – 1 – 1 – 1 – 1 – 1 reps

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5th October, 2016

WOD

Complete as many rounds as possible in 15 minutes of:
10 burpees
20 wall-ball shots, (20/14-lb. ball)

Right After Finish, Run 800m Fast.

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4th October, 2016

WOD – A
Split jerk
1 – 1 – 1 – 1 – 1 – 1 – 1 reps

WOD-B
15 – 12 – 9 reps for time of:
Thrusters (135/95-lb)
Weighted pull-ups (45/25-lb)

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3rd October, 2016

WOD

Complete as many rounds as possible in 15 minutes of:
10 Push presses (135/95-lb.)
15 box jumps (24/20″)
20 toes-to-bars

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