WOD (16-Oct-2018)

Bench Press 5X1 @90%

For Time:

• 21 Thrusters (105/70)
• 21 Cal Row
• Rest 1:30
• 15 Thrusters
• 15 Cal Row
• Rest 0:45
• 9 Thrusters
• 9 Cal Row

WOD (15-Oct-2018)

“DORK”

6 Rounds for Time:

• 60 DU’s
• 30 KB Swings (53/35)
• 15 Burpees

WOD (12-Oct-2018)

20 min AMRAP of:

• 21 Wall Balls
• 42 DU’s
• 12 Burpees

—-Rest 1:30—-

Bench Press X3 @80%

WOD (11-Oct-2018)

For Time:

• 21 Squat Cleans
• 21 Ring Dips

Rest 1:30

• 18 Squat Cleans
• 18 Ring Dips

Rest 0:45

• 15 Squat Cleans
• 15 Ring Dips

Rest 1:30

WOD (10-Oct-2018)

Part 1

3 Rds:

• 6 Cleans @60%
• 50 DU’s
• 3 Snatch (same# as clean)
• 2 min rest

Rest 5 min before part 2

Part 2

3 Rds:

• 10 OH Lunge (same# as clean)
• 400m Run
• 2 min Rest

Part 3 – NOT FOR TIME

3 Rds:

• 15 Plank Rollouts
• 15 V-Ups
• 10 KTE

WOD (9-Oct-2018)

Power Clean 3X5

Front Squat 3X5

Then….

10 min AMRAP of:

• 20 DU’s
• 15 Air Squats
• 10 Box Jumps

WOD (8-Oct2018)

3 RDS

• 300m run
• 20 HSPU
• 20 pull ups
• 20yd Hand stand walk (2 wall climbs)

WOD (5-Oct-2018)

Clean & Jerk 10×2 @80%

Then….

“Michael”

3Rds:

• 800m Run
• 50 Back Extensions
• 50 Sit-Ups

WOD (4-Oct-2018)

AMRAP 20 min:

• 21 KB Swings (53/35)
• 15 Box Jumps (24/20)
• 9 Burpee Pull-Ups
• Rest 90 sec.