WOD

October 16 - 22

Monday

October 16, 2017

Ring Muscle Up

Max Effort Set

 

Snatch

Heavy set of 3

7-Minutes

Rest: 2:00

EMOMx 6

Odd: 5 Snatch

Even: 5 Overhead Squat

@70-80% of above

Tuesday

October 17, 2017

Back Squat

6×4 Reps at 70-80%

1st Rep Tempo: 55X1

Reps 2-4 Tempo: 10X1

Wednesday

October 18, 2017

2 Jerk Drive + 1 Push Press +1 Push Jerk

15-Minutes Cap

 

For Time:

30 Chest To Bar Pull Ups

30 Dumbbell Push Press (50×2/35×2)

30 Burpees

6-Minute Cap

Thursday

October 19, 2017

Clean 1RM

15-Minute Cap

Immediately into,

 

AMRAP 10

10 Burpee Dumbbell Deadlift (50×2/35×2)

10 Box Jump Over (24/20)

Alternating Rounds

Friday

October 20, 2017

Air Force

For Time:

20 Thrusters

20 Sumo Deadlift High Pulls

20 Jerks

20 Overhead Squats

20 Front Squats

15-Minute Cap

Men:95, Women:65

At the beginning of every minute perform 4 burpees

 

Saturday

October 21, 2017

Classes are cancelled

Sign up for the Strong New York

Sunday

October 22, 2017

5 Rounds For Time:

20 Wall Ball (20/14)

20 Sumo Deadlift High Pull (75/55)

20 Box Jump (20)

20 Push Press (75/55)

20/13 Cal Row

Rest 1:00

35-Minute Cap









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