WODS 20OCT – 25OCT

Monday

  1. “Gallant”
    • Run 1 mile with 20# medicine ball
    • 60 burpee pullups
    • Run 800 meters with 20# medicine ball
    • 30 burpee pullups
    • Run 400 meters with 20# medicine ball
    • 15 burpee pullups

Homework: 6×6 Front Squats

Tuesday

  1. 15 min of choice skill work
  2. 20 min EMOM
    • Odd: Run 200 meters
    • Even: 10 Ring Dips

Homework: 5 rounds (for quality movement, NOT time):

  • 3 strict HSPU
  • 6 strict TTB
  • 12 air squats
  • 18 calorie row

Wednesday

Practice Parade – No Class

Thursday

  1. 10×3 Front Squat, across
  2. 10-8-6-4-2 Clean and Jerk 135/95#, 2 rounds of “Cindy” after every set

Homework: Work up to a heavy single of:

  • Snatch Grip Push Press from behind neck
  • Snatch Grip Push Jerk from behind the neck
  • Snatch Balance
  • High Hang Squat Snatch

Friday

Formal Parade – No Class

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