Monday 10/28 and Tuesday 10/29

WOD:
A. Bench Press or DB Bench Press 3-5 x5
B1. SA DB Rows 6-8 x4 rest 60 sec
B2. Supinated Grip Pull-Ups 3-4 x4 rest 2 min

Then (together)...
With a Partner

EMOM for 10 min
7 K2E's

EMOM for 10 min
7 Burpees

Thursday 10/24 and Friday 10/25

A) Dead Lift (1RM)

B) Push-Press (5-4-3-2-1)

C) 10 Minute AMRAP

• 200m Run
• 5 Clean and Jerk 
• 10 Walking Lunges 

Tuesday 10/22 and Wednesday 10/23

A. Back Squat ( 6, 4, 2, 6, 4, 2)

B. Hang Cleans ( 3, 3, 2, 2, 2 )

C. Farmers' Carry ( 100m x 2)

D. 10-9-8-7-6....

• Wall Ball 
• Pull-up

Monday 10/14 and Tuesday 10/15

Skill:
Hang Power Clean

WOD:
Team Tire Flipping Race
+
3 mile Run at Z1 pace

Thursday 10/10 and Friday 10/11

WOD:
A. Bench 5(65%), 4 (70%), 3 (75%), 2 (80%), 1 (85%)

B.
10 min AMRAP
10 KBS
10 Burpees

C.
10 min AMRAP
5 Pull-ups
10 Squats
15 Sit-Ups

Tuesday 10/8 and Wednesday 10/9

WOD:
A. Dead Lift 5x5
B. Press 5x5
+

5 Rounds for time of:
400m Run
30 Walking Lunges

Thursday 10/3 and Friday 10/4

A. Back Squat 5x5

B. Bench 5x5

C1 Pull-Ups 2-3 x4 (add weight) Rest 30 sec

C2. SA DB Rows 6-8 x4 rest 90sec

+

AMRAP in 10 min

200m Run (1st Gate)

10 K2Es

Tuesday 10/1 and Wednesday 10/2

Baseline WOD #3 (10 pts)

For Time:
15-12-9
Dead Lift (135#/95#/65#)
Burpees