Oct 22 – 28, 2018

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

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