Monday 10/26/2020

Strength
Power Clean
ON A 15:00 RUNNING CLOCK...
Establish a Heavy 3-Rep Power Clean

WOD
"NCX BASELINE I.II (Test)"
AMRAP x 12 MINUTES
250m Row
9 Power Cleans 115#/75#
6 Push Press

(Score is Rounds + Reps)

Saturday 10/24/2020

WOD
In Teams of 2
ON 7:00 RUNNING CLOCK...
Complete 1000m Run*

Into...

AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups

Into...

ON 7:00 RUNNING CLOCK...
Complete 1000m Run

*Rest remaining time before AMRAP. Runs are done together. Athletes take turns doing full rounds of AMRAP.
(Score is Rounds + Reps)

Friday 10/23/2020

Strength
Thruster
7-5-5-3-3*
*Start weight moderate and end moderate-heavy.

WOD
FOR TIME 
21-18-15-12-9-6*
Thrusters 115#/75#
*Complete 15/12 Cal Row after each set. 

-Hard Cap 20:00-

Thursday 10/22/2020

Strength
Bench Press
4x6

WOD
3 SETS FOR MAX REPS
1:00 - Ring Rows
-Rest :15-
1:00 - Hand Release Push-ups 
-Rest :15-
1:00 - Plate G2OH 45#/35#
-Rest :15-
1:00 - DB Slides 
-Rest :15-