Monday October 14
3x
10 wall squats
10-15 sec L hang
inchworm
Snatch skills
“Snake Bite”
Big Lap
21-15-9
Power snatch 95/65
Toes to bar
Remaining time to work up to heavy single squat snatch preferred, Power snatch for newer folks
This is short and sweet. It should be a sprint. Set a weight you can do round 1 in 2 sets and round 2 unbroken. You have the rest of class to hit a snatch PR. Go get it!
Tuesday October 15
Back squat wave
5-3-1 70-75-80
5-3-1 77-82-87
“Gun Show”
8 min AMRAP
1,2,3,4… DB hang squat cleans 50/35
2,4,6,8… Pushups
Even though its the open, squat wods like this will keep us strong. Pace the wod! 8 min is a long time for these movements. Slow and steady will get you a solid score.
Wednesday October 16
3x
Sampson
10-15 L sit on rings
“Rug Mouse”
24 Minute Assault Bike or Row
On the 0:00, 4:00, 8:00, 12:00 16:00 and 20 min:
8/6 Strict Pullups
10 Burpees
25″ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
The goal for today is endurance. Your score is your number of carlories. Scale the reps of the movements so you can finish in under 2:30. Don’t start off too fast on the row/bike. Try and be consistent across the whole 24 min.
Thursday October 17
“Breakfast Club”
5 min AMRAP
8 Power clean 145/100
8 DB strict Press
30 DU
rest 3 min
6 Power clean 165/110
6 DB strict Press
40 DU
rest 3 min
5 min AMRAP
4 Power clean and Jerks 185/125
4 DB strict Press
50 DU
Strict pressing is hard. Its even harder when your tired. Use a weight on the DB that you can do 3 sets in a row. Keep the weight the same throughout the WOD. This WOD is all about technique. Think about being efficient from the get go.
Friday October 18
10 Vups
L hang or sit 10-15 sec
10 PVC Kang squats
Bar Mu skills
Run 600m
20 KBS 70/53
8 Bar Muscle ups
run 400m
20 KBS 70/53
6 Bar Muscle ups
Run 200m
20 KBS 70/53
4 Bar Muscle ups
You know they’re coming! The only way to get them is to keep working on them. There are 2 ways to do this wod. If you are good at bar muscle ups, I want you to run so hard you can’t do them. Thats how you get better. If not, hit the runs at 80% and break up the Mu early.
