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October 28, 2018

3 RFT

20 sandbag cleans

30 box jumps

20 deficit push-ups 

October 28, 2018

3RFT

21 T2B

21 KBS 2/1.5

21 Pull-ups

21 HSKU

21 goblet squats 2/1.5

October 28, 2018

WoD:

Run 1600m

then 

4 rounds

30 superman extensions

25 Russian twists 

20 scorpion leg raises

October 28, 2018

Thursday 11-01-2018

Burn Day:

4 rounds 

50 mountain climbers

25 burpees

50 DU

October 27, 2018

WoD:

10 RFT

5 Thrusters 115/85

10 Scuba (4 count)

5 HSPU 

10 Bent over row 115/85

October 21, 2018

Skill:

DU Progression

5:00 DU Practice

or

5×25 DU

WoD:

Seven rounds for time of:

3 Front squat 185/155

7 pull-ups

October 21, 2018

Strength/skill:

T2B Progression 7×5

WoD:

21-15-9

Calorie Row

Power Snatch 115/85

Over the Bar Burpees

October 21, 2018

Strength:

Oly:

Hang Power Clean 5×10 light to moderate

WoD:

EOMOM 16:00

ODD- 2 Power Clean  205/175

EVEN- 10 Burpees

October 21, 2018

Strength Day:

Strength:

 Weighted pull ups 10-8-6-4-2-1

 Weighted pushups 10-8-6-4-2-1

T2B 4x20

4x21s

October 20, 2018

For time:
50 box jumps 24/20
25 handstand push-ups
40 DU
20 HSPU
30 box jumps
15 handstand push-ups
20 DU
5 HSPU
50 DU 

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