24/10/16

Strength/Skill

Snatch + Overhead Squat
85% x 4 sets
WOD

AMRAP in 12 minutes:
3 Overhead Squats
3 Pullups
6 Overhead Squats
6 Pullups
9 Overhead Squats
9 Pullups
12 Overhead Squats
12 Pullups
…continue sequence of 3 rep increases
Rx: 95/63
R+: 115/73

14.10.16

Strength/Skill

3-position Snatch (mid-thigh, above the knee, below the knee)
80% x 3 sets
WOD
AMRAP in 12 minutes:
Farmer’s Carry 120yds (70)(45)
in time remaining complete as many reps as possible of the ascending ladder:
2 Ring Dips
2 KB Snatch
4 Ring Dips
4 KB Snatch
6 Ring Dips
6 KB Snatch
8 Ring Dips
8 KB Snatch
…continue sequence
Rx: 55/35

13.10.16

Strength/Skill

Pullup
5 rep max
or
30 Strict Pullups/30 Body Rows
WOD

With a 14 minute running clock, perform the following for total reps:
0-5 minutes – Run 800m, max Burpees in time remaining
5-6 minute – Rest
6-10 minutes – Run 600m, max Burpees in time remaining
10-11 minute: Rest
11-14 minutes – Run 400m, max Burpees in time remaining
R+: Burpee Pullups
Score is total Burpees/Burpee Pullups