Monday 10/12/2020

Strength
Back Squat
3x8
*Start moderate-heavy and end heavy.

WOD
AMRAP x 13 MINUTES 
1-2-3, and so on...
Strict Pull-Ups
2-4-6, and so on...
Back Squat 135#/95#
3-6-9, and so on...
Burpees 

(Score is Rounds + Reps)

Saturday 10/10/2020

WOD
In Teams of 2 For Time: 
218/174 Cal Bike*

*At the top of each minute each athlete will complete 7 Slam Balls 30#/20#

**Everyone gets their own bike and slam ball . Only one athlete can be biking at a time. Both athletes can do the slam balls at the same time. Neither athlete can start biking until both are done with all 7 slam balls.

Friday 10/09/2020

Strength
3 SETS FOR QUALITY
15 Tempo Kneeling Double Arm Landmine Press (31X1)*
:45 Plate Gun Hold 

*Keep weight moderate.
(Score is Weight)

WOD
For Time:
40-30-20-10
Push Press 95#/65#
30-20-10-5
Box Jumps 24"/20"
15-15-15-15
Burpees

Thursday 10/08/2020

Strength
EMOM x 10 MINUTES* 
5 Power Cleans 

*Sets 1-5 moderate-heavy. Sets 6-10 heavy.
(Score is Weight)

WOD
AMRAP x 14 MINUTES 
7 Power Cleans 155#/105#
21 Pull-Ups
63 Double Unders 

(Score is Rounds + Reps)