TUESDAY 20171031

Strength: 15 min to find 1RM Clean and Jerk

WOD: 11 min AMRAP of
4 Bar muscle ups
7 Clean and Jerks @ 135/95#

MONDAY 20171030

WOD: 20 min AMRAP of
15 GHDs
10m front rack lunges @ 115/85#
5 Pistols (l+r=1)

FRIDAY 20171027

WOD: CFT
50 Wall ball shots @ 20/14#
40 Sit ups
30 Box Jumps overs @ 24/20"
20 Turkish get ups @ 35/26#
10 Squat thrusters @ 135/95#

THURSDAY 20171026

WOD: 15-12-9
Hang Snatch @ 135/95#
C2B Pull Ups

WEDNESDAY 20171025

WOD: 10 rounds of
50 Double unders
2 Deadlifts @ 80% of 1RM

TUESDAY 20171024

WOD: 6 rounds of
5 Bear Complex* @ 135/95#
5 Bar Facing Burpees

* Each rep starts from the ground
Power clean
Front Squat to overhead press (thruster),
Back squat to overhead press  (thruster).

MONDAY 20171023

WOD: 5 rounds of
21 T2B
15 SDHP @ 95/65#
9 HSPU

FRIDAY 20171020

WOD: 5K Row

THURSDAY 20171019

WOD: 7 rounds of
3 Bench press @ 175/125#
5 ea alt Single arm DB snatch @ 50/35#
7 Front squats @ 135/95#

WEDNESDAY 20171018

WOD: 18-15-12
Clean and jerks @ 155/105#
HR Push ups
GHDs

TUESDAY 20171017

WOD: 5 rounds of
25 T2B
50 ABmat Sit ups
100 Double unders

MONDAY 20171016

WOD: 3 rounds of
5 Curtis P's @ 95/65#
10 m Over head barbell carry @ 145/115#
5 Squat cleans @ 145/115#
10m Over head barbell carry @ 145/115#

TUESDAY 20171003

WOD: 21-15-9
SDHP @  95/65#
OHS @  95/65#
DU  (×10)*

*Yes 210,150,90

MONDAY 20171002

WOD: 5 rounds for time
20 Sprinter toe touches (l+r=1)
15 KB Swings @ 53/35#
10 K2E