20 October WOD

Strength: 8@65%, 6@70%, 4@75%, 2@80% of 1rm front squat

WOD:
For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

*if you are doing the MFFL you may choose one of those wods to do.

17 October WOD

Strength:5×3 strict press

WOD:

“Grace”
135/95 pound Clean and Jerk, 30 reps

16 October WOD

Strength: 7×1 clean pull+ 1 above the knee clean + 1 front squat

WOD:
Complete as many rounds as possible in 10 minutes of:
10 triple-unders
1.5-pood kettlebell swings, 15 reps
20 walking lunges

15 October WOD

Strength: Deadlift 5-5-5-5-5 reps

WOD:
*extra work=fun and games today

14 October WOD

Strength: 7x 1 snatch pull+ 1 above the knee snatch + 1 OHS

WOD:

“Hard Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35/25 pounds
10 Push-ups with feet on 30/24″ box
15 Squats holding a 45/35 pound plate

13 October WOD

Strength: 8@65, 6@70%, 4@75%, 2@80% of 1rm back squat

WOD:
Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20-inches
155-lb. squat cleans, 10 reps

10 October WOD

Strength: 15 min to find 1rm back squat

WOD:
100 double-unders
115/85lb front squats, 21 reps
115/85lb push presses, 21 reps
100 double-unders
115/85lb front squats, 15 reps
115/85lb push presses, 15 reps
100 double-unders
115/85lb front squats, 9 reps
115/85lb push presses, 9 reps

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