Sunday, October 29, 2017
EMOM for 15 minutes of:
15/12 Calorie row
20/14 Push ups
5 Dumbbell snatch (75#/55#)
Saturday, October 28, 2017
4 Rounds for time of:
50 Overhead walking lunges (45#/25#)
25 KB swings (70#/55#)
400m Run
Thursday, October 26, 2017
Skill / Strength
Push press
Conditioning
AMRAP in 9 minutes of:
3 Handstand push ups
6 Pull ups
9 Burpees
Wednesday, October 25, 2017
For time:
50 Calorie assault bike
40 Deadlift (185#/135#)
30 Box jump over (24″/20″)
40 Deadlift (185#/135#)
50 Calorie assault bike
Tuesday, October 24, 2017
Skill / Strength
Hang snatch
Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
5 Hang snatch (155#/105#)
10 Toes to bar
15 Wall ball (20#/14#)
Sunday, October 22, 2017
EMOM:
2 Thrusters
20 Double unders
RX loading will be (95#/65#) for the first minute and increase by 10 pounds each minute. When you can no longer complete 2 thrusters, rest the following minute and go back down the way you came up.
Saturday, October 21, 2017
Partner WODÂ
For time:
Row 750m with (315#/215#) deadlift hold
50 Burpees with (135#/70#) held overhead
25 Hang snatch (45#/35#) with a chin over bar pull up hold
