Week of Oct 29, 2018

Week of Oct 29, 2018

Week 3 of 6 - New Squatting Set

Monday:

Strength: Back Squat 7x5 @80%
WOD:  EMOM 20
1min - 3 Clean and Jerk - Touch & Go no regripping on the floor, no dropping from overhead
2min - 30 Double Unders (50 Single Skips)

Tuesday:

Strength: Deadlift 5x2 @80% + 5lbs from last week
WOD: 4 Rounds
10 Alt Dumbbell Snatch (50/35)
20 HR Pushups
10 TTB
Fitness:
10 Alt Dumbbell Snatch (30/20)
20 HR Pushups
10 K2E

Wednesday:

Strength:  Push Press 5x3 @80% + 2lbs (white weights)
WOD: AMRAP 7min
10 KBS (24/16) (Fit:16/12)
10 Burpees
Cash Out: 1000m Row

Thursday:

Strength: Front Squat 7x5 @80%
WOD: 15-12-9-6-3
Push Press
Front Rack Lunge (95/65)
Fitness:
Push Press
Front Rack Lunge (65/45)

Friday:

Strength: Bench
1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%
WOD:
50-40-30-20-10
WBS (20/14)
2-2-2-2-2
Rope Climbs
Fitness:
50-40-30-20-10
WBS (14/10)
10-10-10-10-10
Ring Pulls or Supine Ring Pulls

Saturday - Teams of Two

150 Pull Ups
150 Pushups
150 Synchro Air Squats

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