Strength
Power Clean & Jerk 1x1
EVERY 1:00 (5:00)
5 Power Clean and Jerk (light)
-straight into-
EVERY 1:00 (5:00)
3 Power Clean and Jerk (moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Jerk (heavy)
WOD
"OCTOBER MONTHLY CHALLENGE"
15:00 AMRAP
Max Box Step Ups 20"
(Scored by Total Reps)
*If you are planning to use a weighted vest/ruck for Chad, you should use that weight today.
Baby coach emilio
WOD
IN TEAMS OF 2...
6 ROUNDS FOR TIME
400m Run (Together)
50 Push-Ups (Split)
6 Rope Climbs (Split)
Liliana and I back in 2009 doing 150 GHD sits ups and 125 back extensions for time.
Strength
Back Squat 1x5
5 SETS
5 Back Squats
*Start Moderate and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
WOD
5 SETS
2:00 AMRAP
10 Back Squats 185#/125#
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
*Bar taken from the rack
coach emilio
Strength/ Skill
ON A 8:00 CLOCK...
Rope Climb Practice
Freedom (Advanced) - Legless Rope Climb (1-2 reps Every 1:00)
Independence (Intermediate) - Rope Climb (1-2 reps Every 1:00)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)
WOD
FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
victor buendia
