October 17 - October 22

Monday, October 17

Happy birthday Matthew C. and Mallory!

A. Strict Pull-ups
2 x 85%
2 x 75%

B. EMOTM x 12
Odds:  4 Snatches at 70%
Evens: 200m Sprint

C. Not for time:
GHD Sit-ups 4 x 15-20
Side Plank x 2:00
Reverse Flys 4 x 15

 

Tuesday, October 18

A. Kipping Pull-ups
3 x 85%

B. Deadlifts
5 x 6 at 70%

C. AMRAP 12:00
6 Hang Power Cleans
6 Power Jerks
6 Thrusters
155/105

 

Wednesday, October 19

A. Make-up any pull-ups missed

B. Shoulder Press
7 x 4 at 75%
rest :90

C. Each for time, rest as needed between:

3 Rounds:
10 DB Snatches (40/25)
20 Burpees

3 Rounds:
20 Wall-balls
10 Toes to Bar

3 Rounds:
25 KB Swings (53/35)
20 Box Jumps

 

Thursday, October 20

A. Strict Pull-ups
3 x 90%

B. Turkish Get-up Practice

C. AMRAP 30:00
50m Heavy Sled Drag
50 Double Unders
100m Heavy Farmer Carry
800m Run
10 Turkish Get-ups
50m Front Rack Walk
*No score

 

Friday, October 21

A. Strict Pull-ups
2 x 85%
2 x 75%

B. Front Squat + Back Squat
6 x3+6

C. 4 Rounds:
12 Push Press (115/75)
10 Pull-ups
8 Tall Box Jumps (30/24)

 

Saturday, October 22

Happy birthday Akshay (Saturday) and Diana (Sunday)!

A. Make-up any pull-ups missed

B. EMOTM x 8
Odds: 5 Power Cleans (165/110)
Evens: 35 Double Unders

C. Lumberjack 20  
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m