23 October WOD

Strength: 7×2 power clean

WOD:
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

22 October WOD

Strength: 5×3 push jerk

WOD:
*extra work
AMRAP in 10
50 cal row
50 kb swings 2/1.5
50 ring push-ups

21 October WOD

Strength: 7×2 power snatch

WOD:
MFFL WOD #6

For Time
8 deadlifts
7 hang power cleans
6 power snatches
8 pistols (alternating legs 4 + 4) or 16 Goblet Squats
7 ring dips
6 hand stand push ups (strict or kipping)

6 deadlifts
5 hang power cleans
4 power snatches
6 pistols (alternating legs 3 + 3) or 12 Goblet Squats
5 ring dips
4 hand-stand-push-ups (strict or kipping)

4 deadlifts
3 hang power cleans
2 power snatches
4 pistols or 8 Goblet Squats
3 ring dips
2 hand-stand-push-ups ((strict or kipping)

115/75

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

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