8
Oct 2017

Monday 10/9/17

 

Hang Power Snatch

2-2-2-2-2

 

For Time:

21 Power Snatches (96/65)

1 Round of Cindy

15 Power Snatches (95/65)

2 Rounds of Cindy

9 Power Snatches (95/65)

3 Rounds of Cindy

7
Oct 2017

Sunday 10/8/17

 

"Sunday Surprise"

6
Oct 2017

Saturday 10/7/17

 

For Time:

5 Rope Climbs (25 T2B)

20 Front Rack Lunges (115/75)

15 STO (115/75)

100 Dubs

15 STO (115/75)

20 Front Rack Lunges (115/75)

5 Rope Climbs (25 T2B)

5
Oct 2017

Friday 10/6/17

 

For Time:

1000 Meter Row (Buy In)

Then

2 Rounds

50 Deadlifts (165/115)

50 Hand Release Push-ups

50 Sit-ups

4
Oct 2017

Thursday 10/5/17

 

Front Squats

5-5-5-5-5 (@ 80% across)

 

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups

3
Oct 2017

Wednesday 10/4/17

 

Bench Press

10-10-10-10

 

15 Min. EMOM (alt.)

16 Pistols (20 air squats)

14 KB Swings (70/53)

12 Burpee Box Jumps (24/20)

2
Oct 2017

Tuesday 10/3/17

 

Find A Heavy Complex

1 Power Clean + 2 Hang Squat Cleans

 

5 Rounds

1 Round of "Cindy"

10 Power Cleans (135/95)

300 Meter Run

1
Oct 2017

Monday 10/2/17

 

Snatch (power or squat)

3-3-3-3-3 (no more than 5 sec between reps)

 

20 Min AMRAP

400 Meter Run

10 Hang Power Snatches (115/75)

15 Wallballs (20/14)

20 Sit-ups

30
Sep 2017

Sunday 10/1/17

 

"Sunday Surprise"

29
Sep 2017

Saturday 9/30/17

 

For Time:

800 Meter Run

25 Wallballs (20/14)

15 Power Cleans (135/95)

5 Rope Climbs (25 strict pull-ups)

15 Power Cleans (135/95)

25 Wallballs (20/14)

800 Meter Run