Monday 10/18
Strength / Skill
Power Jerks
20 minutes to complete working sets of:
2x3
2x2
3x1
WOD - 14 minute AMRAP
200m run
14 hang power cleans (135/95)
10 bar facing burpees
Tuesday 10/19
Strength / Skill
Front Squats
12 minutes to establish 2 RM front squat
Then
8 minute E2MOM (4 rounds) of 4 front squats @ 80% of 2RM
WOD - 4 rounds for time (16 minute time cap)
30 double unders
13 toes to bar
30 double unders
22 db snatches (50/35)
Wednesday 10/20
WOD - 3 rounds for time (35 minute time cap)
2000m bike
25 box jumps
200m farmer's carry
50 air squats
Thursday 10/21
Strength / Skill
Ring Dips and Deadlifts
Alternating 14 minute EMOM:
1) 10 ring dips
2) 5 deadlifts
WOD - "Unfriendly Fran"
3 rounds for time (12 minute time cap)
21 thrusters (95/65)
21 pull-ups
Friday 10/22
Strength / Skill
Overhead Squats
15 minutes to establish overhead squat 5 RM, then complete 2 sets of 3 at that same weight
WOD - 5 rounds of interval repeats
5 rounds
3 min to complete:
- 15/12 calorie row
- 9 hspu
- 14 kb swings (70/53)
1 minute rest