16 October 2017

Tuesday, 10.17.17:

Skill/Strength Reps x Sets
Bench Press 3RM
Rest 2min b/w attempts

WOD
10 min AMRAP
3 burpee box jump-overs (24/20)
3 deadlifts (225/155)
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
... etc.

15 October 2017

Monday, 10.16.17:

Skill/Strength
None

WOD
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

13 October 2017

Saturday, 10.14.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 65x2x2 70x2x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x(2+1) 65x(2+1)x2 70x(2+1)x3
Clean Pull 90x2x2 95x2x2
Front Squat 70x4x5

12 October 2017

Friday, 10.13.17:

Skill/Strength
Muscle Up
5 Rounds
6 Bulgarian Row
10 Bent Twisting Lat Reps
36s Straddle Hollow Body Hold
5 Table Rock

WOD
FT 20min cap
200m Run
30 Pull Ups
30 Sit Ups
30 Ring Dips
200m Run
20 Pull Ups
20 Sit Ups
20 Ring Dips
200m Run
10 Pull Ups
10 Sit Ups
10 Ring Dips

11 October 2017

Thursday, 10.12.17:

Skill/Strength Reps x Sets
Pause Back Squat (3s) 85% x 4 x 4
2min rest b/w sets

WOD
5 RFT 20min cap
400m Run
6 Snatch #135/95

10 October 2017

Wednesday, 10.11.17:

Skill/Strength
20min Mobility
Coach's Choice

WOD
3 RFQ
2 Wall Wrist Walk
2 Wall First Knuckle Push Up
2 Wall Wrist Rock
2 Wall Fingertip Push Up
24s Tripod
10s Seated shoulder flexion (light wt)

09 October 2017

Tuesday, 10.10.17:

Skill/Strength Reps x Sets
Front Squat 85% x 4 x 5
2min rest b/w sets

WOD
4 Rds
1 Hang Power Clean 70% Clean
1 Clean
1 Jerk
1 Hang Power Clean 75% Clean
1 Clean
1 Jerk
1 Hang Power Clean 80% Clean
1 Clean
1 Jerk
Rest as needed b/w rounds