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October 13, 2019

Front Squat

3×10

WoD:

15:00 AMRAP

25 pull-ups

50 DU

100 air squats 

50 box jumps

25 pull-ups

October 13, 2019

5×3 snatch progression

1-power snatch

1-snatch balance

1-OHS

1-full snatch

October 13, 2019

Strength Day:

5x10 Weighted pull-ups

DL 10-8-5-5-3-3-1-1

Tri’s ext w/ plate

15-13-11-9-7-5-3-1 

October 13, 2019

EOMOM

50 DU

8 HSPU

October 12, 2019

WoD:

Ten rounds for time of

10 air squats 

5 Pull-ups

10 deficit push-ups

5 burpees

October 6, 2019

Burn Day:

1 Mile run

150 DU

5x100m sprints

Cashout:

5x10  

russian twist

scuba

hanging knee raises

October 6, 2019

DU Progression

5×25 DU Jumps

5:00 DU Practice

WoD:

21-15-9

HSPU

DL 185/155

October 6, 2019

Strength Day

Clean

5-4-3-2-1

STO

5-4-3-2-1

Bicept 21s

5 sets

October 6, 2019

Strength:

Thrusters 5×5 AHAP

WoD:

Row 1500m

Rest 90 Seconds

30 Snatches 115/85

Rest 90 Seconds

3:00 HS hold (accumulate)

October 5, 2019

WoD:

Alternate minutes for 30:00

3 power cleans 155/125

5 burpee box jumps 24/20

7 T2B

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