WODS 27OCT – 31OCT

Monday

  1. 6×6 Back Squat
  2. 8 min AMRAP
    • 3-6-9-12… (add three reps each round)
    • Power Cleans 135/95#
    • Shuttle Run (2-4-6-8…)

Homework: For time:

  • 7-6-5-4-3-2-1 Muscle Ups
  • 14-12-10-8-6-4-2 Burpee Box Jumps 24/20″

Tuesday

  1. 8×4 Back Squat
  2. “Jackie”
    • 1000 meter Row
    • 50 Thrusters 45#
    • 30 pullups
  3. Cash Out: 20 Lateral Barbell Burpees

Wednesday

No Class – March On Practice

Thursday

  1. Olympic Lifting Skill Work
  2. “Schlitz”
    • 4 Rounds for Time:
    • 400 meter Run
    • 4 Muscle Ups
    • 40 Double Unders

Homework: 7×3 Back Squat

Friday

  1. Establish 1 RM Squat Clean
  2. 2 Rounds for Time:
    • 400 meter Run
    • 20 Power Snatch 75/55#
    • 20 Wall Balls 20/14#
    • 20 C2B Pullups

Homework: 5 Rounds for Time:

  • 10 Burpee Box Jumps 24/20″
  • 150 meter Run
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