1-5 Oct 2018

MONDAY

Strength/Skill

Snatch
Find Heavy Single

WOD

For time:
Run 600m
15 Snatches (95/63)
Run 400m
12 Snatches (115/73)
Run 200m
9 Snatches (135/83)
-Scale load as needed

TUESDAY

Strength/Skill

A. Back Squat (go off of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

B. Shoulder Press (go off of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

5 rounds for time of:
50 Double-Unders
50-ft. Single-Arm Overhead Walking Lunges (50/35)

WEDNESDAY

Strength/Skill

none today

WOD

Partner WOD
4 x 5 minute stations with partner for max reps with a 2:30 rest between:
Station 1: Chest to Bar Pullups
Stations 2: Box Jumps (28/22)
Station 3: Handstand Pushups (head to floor)
Station 4: Burpees

THURSDAY

Strength/Skill

A. Deadlift (go off of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

B. Bench Press (go off of 3 rep max)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+

WOD

1,000m row for time

FRIDAY

For time:
50 Front Squats
100 Double-Unders
50 Shoulder to Overhead
100 Double-Unders
50 Thrusters

Rx: 75/53