Oct 22
Strict Press
4×8 @ 65%
Tempo KB Rows
3×10 (3:3:x:3)
For Time:
12 L Farmer’s Carry (53#/35#)
9 Pullups
9 L Farmer’s Carry
15 Pullups
6 L Farmer’s Carry
21 Pullups
Oct 23
5 Rounds – Partner WOD
8 Power Snatches (135#/95#)
12 Burpee Box Jump Overs (24″/20″)
36 KB Swings (53#/35#)
Oct 24
AMRAP 6
14 Wall Balls (20#/14#)
7 Hand Release Pushups
Rest 3
AMRAP 6
9/7 Cal Row
25 Double Unders
Rest 3
AMRAP 6
7/5 Cal Bike
2L Bear Crawl
Oct 25
Sumo Deadlift
20 Reps total. Use last weeks 5×5 weight.
4 Rounds NFT
6 Strict T2B
15 Tuck Ups
45s Rolling Plank
Oct 26
Complex
2 Squat Clean Thrusters + 4 Front Squats + 1 Split Jerk
Ramp over 10 min
AMRAP 9
40 Burpees
100 Walking Lunges
Dubs for remaining time
Oct 27
AMRAP 22
20 DB Snatch 50/35
15 AB-Mat Sit Up
10 Push Up
8 Box Jump 30/24
4 Muscle Up
Oct 28
Back Squat
3×8 @ 65-75%
For Time:
50/35 Cal. Row/Bike
–Then–
10 Rounds For Time
3 Double Russian Swings 53/35
3 Double Kettle Bell Cleans
3 Double Front Squats