Monday – 10/5/20

Primer: 

Ever 90s X5

3 UB clean and jerks

*build to AHAP

Conditioning:
“Wiped Cleaner”
5 Rounds OT4:00
30 Air Squats
18/15 cal bike
7 Clean and Jerks (155/105)

*Bike pace goal 65/60rpm. C&J doable unbroken but fast singles are okay. Goal is to have at least 1min of rest. Score is combined working time. Mod 200m run if bikes are taken.

HOME WOD:

“Wiped Clean”
Every 4 Minutes x 5 Rounds:
40 Air Squats
20 Single Arm Dumbbell Clean and Jerks (50/35)

*Alternate Arms Every Rep on Dumbbell*

Tuesday – 10/6/20

Primer:

Double-Overhand Deadlift
Every 90s x5

3 reps

  • working grip strength. No hook grip, no switch grip. Work up to AHAP 

Conditioning:
“Belt Buckle”
For Time: (15min cap)
1,000 Meter Row
30 Deadlifts (225/155)
50 Bar-Facing Burpees

*row pace goal 2:00/2:20 500m. Deadlifts doable in sets of 5’s or more, no singles.

HOME WOD:

“Belt Buckle”
3 Rounds For Time:
20 Double Dumbbell Burpee Deadlifts (50’s/35’s)
200 Meter Double Dumbbell Farmers Carry (50’s/35’s)

Wednesday – 10/7/20

Conditioning:
“Diddly Squat”
3 Rounds: (25min cap)
800m Run
20 Toes to Bar
10 Front Squats (185/135)

*run pace goal sub 4:30. Mod kipping leg raise for TTB. Front squats doable in 2 sets or less.

HOME WOD:

“Diddly Squat”
3 Rounds For Time:
800 Meter Run
20 Weighted Sit-ups (50/35)
10 Double Dumbbell Front Squats (50’s/35’s)

Thursday – 10/8/20

TBD

HOME WOD:

“Pardon the Interruption”
AMRAP 15:
60 Double Unders
30 Single Arm Dumbbell Russian Swings (50/35)
10 Reverse Burpees

Friday – 10/9/20

Conditioning:
“Knock on Wood”
3 Rounds:
30 Power Snatches (75/55)
30 Box Jump Overs (24″/20″)
30 CTB Pull-Ups
30/24 Calorie Row

Time Cap: 20:00

*time cap is aggressive. Goal is to get through at least 2 rounds. Power snatches doable in sets of 10’s. C2B doable in at least sets of 5’s. Mod banded C2B.

HOME WOD:

“Knock on Wood”
3 Round For Time:
30 Single Dumbbell Power Snatches (50/35)
150′ Walking Lunge
15 Strict Pull-ups

Saturday – 10/10/20

Conditioning:
“Three Eagles”
On the 0:00…
1 Mile Run

On the 10:00…
3 Rounds:
15 Hang Power Cleans (135/95)
12 Bar-Facing Burpees
9 Thrusters (135/95)

On the 20:00…
1 Mile Run

*Score is the sum of all three times.