30 October WOD

Strength: 12 min to work to a heavy hang squat clean


7 rounds for time of:
11 body-weight back squats
1,000-meter row

Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

*we will go over scaling options on this workout

29 October WOD

Strength: you have 12 min to work up to a heavy split jerk single

1000 m row
50 wallballs 20/14 to 10ft target
50 box jumps 24/20
50 deadlifts 185/125

28 October WOD

Strength: 12 min to work up to a heavy hang squat snatch

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

*extra work
5 rounds
15 wallballs
200 m run

27 October WOD

Strength: 5×3 back squat

9-7-5 reps for time of:
225/155lb front squats
Bar muscle-ups

24 October WOD

Strength: 5×3 snatch grip deadlift

21-15-9 reps for time of:
115/75lb. snatches

23 October WOD

Strength: 7×2 power clean

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

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


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