Wednesday 10/07/2020

Strength
Back Squat
3x6
*Start and end heavier than last week.

WOD
"PAINKILLER"
5 Sets 
ON A 2:00 RUNNING CLOCK...
8 Thrusters 115#/75#
8 Toes to Bar
Max Cal Row in Remaining Time

-Rest 1:00 b/t Sets-
(Score is Calories)

Tuesday 10/06/2020

Strength
Strict Press
3x6
*Start and end heavier than last week.

WOD
10 Rounds For Time:
10 Up-Downs
10 Push-Ups 
10 Sit-Ups

Monday 10/05/2020

Strength
Deadlift
3x6
*Start and end heavier than last week.

WOD
EMOM x 4 MINUTES 
12/10 Cal Bike 

Into...

EMOM x 3 MINUTES 
10 Deadlifts (Athlete Choice)

Into...

EMOM x 4 MINUTES 
12/10 Cal Bike

Into...

EMOM x 3 MINUTES 
10 Deadlifts 

*Weight should be moderate-heavy to heavy. 
(Score is Weight)

Saturday 10/03/2020

WOD
In Teams of 2 For Time:
20 Hang Power Snatch 75#/55#
20 Lateral Burpee Over Bar
30/20 Cal Bike
30 Hang Power Snatch 75#/55#
20 Lateral Burpee Over Bar
30/20 Cal Bike
40 Hang Power Snatch 75#/55#
20 Lateral Burpee Over Bar
30/20 Cal Bike