• Monday, October 7

    Strength:

    5 rounds
    Every 90secs
    3 power snatch
    * reps are to be ‘touch and go’

    WOD:

    19.4
    3 rounds
    10 snatch
    12 burpees otb

    - Rest 3mins -

    3 rounds
    10 bar mu (c2b, pull-up mod)
    12 burpees OTB

    * 12 min CAP

  • Friday, October 4

    Strength:

    A.
    Every minute, on the minute, for 3 minutes (3 sets):Snatch Press from Receiving x 5 reps
    Build over the course of the 3 sets.

    B.
    Every 2 minutes, for 14 minutes (7 sets):Snatch
    *Set 1 = 1 rep @ 75%
    *Set 2 = 1 rep @ 80%
    *Set 3 = 1 rep @ 86%
    *Set 4 = 1 rep @ 92%
    *Set 5 = 1 rep @ 97%
    *Sets 6-7 = 1 rep @ 101%+
    The goal today is to find a 1-RM Snatch.

    C.
    In 15 minutes, establish a 3-RM Front Squat

  • Thursday, October 3

    WOD:

    3 rounds:

    800m row
    800m run
    80 DU’s

    * 30min cap

    Skill: (if time)

    free time to work on free standing handstands/handstand walking