Oct 28-Nov 3

Monday

Strength: (18:00)

Back Squat – Build to moderately heavy double (75-85%)

Metcon

“Rx”

5 Rounds

15/12 Cal Row

15 Wall Balls (20/14)

“Intermediate” (14/10)

“Fundamental”

5 Rounds

10 Cal Row

10 Wall Balls

*If the weather is nice, can sub row for 200m run

Tuesday

Strength: (20:00)

Push Press 5×5 (building)

*superset with

Strict Pull-Ups 5x 5-10

Metcon

“Rx”

10AMRAP

5 S2OH (135/95)

10 Deadlift (135/95)

15 Burpee Over Bar

“Intermediate” (95/65)

“Fundamental”

10AMRAP

5 S2OH

10 Deadlift

10 Burpees

Wednesday

8EMOM

1 Squat Snatch (practice- not heavy)

Rest 2mins

8EMOM

1 Power Clean (practice- not heavy)

“Fundamental” Work from Hang position

Metcon

“Rx”

30-20-10

Russian KBS (70/53)

Box Jumps (24/20)

HR Push-Ups

Thursday

30AMRAP

20 Cal Row (or Bike)

20 Alt DB Snatch (50/35)

20 Burpees

20 Sit Ups

Friday

Open WOD 20.4

Saturday and Sunday

TBD depending on the Open WOD

Saturday will be a partner WOD

POPULAR POSTS

June 3 – 9

Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3

May 27 – June 2

Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15

May 20 – 26

Sat 35Min AMRAP – With a partner  100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10

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