Monday 10/23

Women: 15 min. AMRAP
3 thrusters (95/65)
6 burpees over the bar
12 double-unders

Men: Squat 5×3 — Press 5×3 — Deadlift 5×1

Wednesday 10/25

Women
WOD 1:
Back Squats: 10 min EMOM:
1st minute: 3 reps @70%1RM
2nd minute: 3 reps @80%1RM
3rd minute: 3 reps @85%1RM
4th – 10th minutes: 3 reps @90%1RM

WOD 2: For time (12 min limit):
800m Run
40 Wall Balls (20/14)
35 Deadlift (225/155, scale weight to get 20-25 unbroken)
30 Handstand Push-ups
25 Burpees

Men: Squat 5×3 — Bench 5×3 — Deadlift 5×1

 

Friday 10/27

Men: Squat 5×3 — Press 5×3 — Deadlift 5×1

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