Oct 21
Deadlift
4×2
Ramp from 80 to 95%
For Time
21 Power Cleans (95#/65#)
10 Pistols
15 Power Cleans (135#/95#)
10 Pistols
9 Power Cleans (155#/115#)
10 Pistols
Oct 22
OT2M x 4
- 10 Ring Rows + 10 Floor Press (50’s/35’s)
- 200m Run + 8 Burpees
- 10 Hollow Rocks + 7 V Ups + 10 Tuck Ups
Oct 23
23 min NFT
4L Sled (90#/45#)
50 Cal Bike (10 up tempo, 15 down tempo)
15 Reverse Hypers
6 DBall Cleans (100#/80#)
1 Rope Climb
5 TGU (per side up to bridge)
400m Paced Row + 100m Sprint Row
Oct 24
Handstand Pushups
In 10 min work on setup and put together 4-6 good sets w/ reasonable volume
3 RFT
9 Thrusters (95#/65#)
18 Situps
36 Double Unders
Oct 25
Partner WOD
Row (cal)
50-40-30-20-10
Between each set complete:
20 Toes to Bar
20 Pushups
Oct 26
Open 20.3
Oct 27
AMRAP 18
15 Back Squat 95/65
12 Lateral Burpee Over Bar
9 KB Swing 53/35