WOD: 10/19/18

Olympic
Alternating EMOM x 14
a) Split Jerk x 1 Rep
b) Front Squat x 2 Reps
*Compare to 7/19/18

Conditioning:
(3×) 3 Minute AMRAP (with 3 minutes rest after each)…
9-6-3:
Wall Balls (20/14)
Pull Ups

Then, after the last rep, finish each 3-minute interval with…

Round 1: Max Effort Double Unders
Round 2: Max Burpees
Round 3: Max Calorie Row
*Compare to 9/7/17

Auxiliary
5 Rounds: D-Ball Baby Carry x 100′ – Heavy

WOD: 10/18/18

Strength/Skill/Stability
4 Rounds:
A) Paused Bench Press x 4 Reps (2-second pause @ bottom of each rep)
B) Weighted Hip Extension x 10 Reps
C) 30 seconds Russian Twist w/plate – slow

Conditioning
1k/800m Row
30 Dumbbell Snatch
25 Push Ups
20 Dumbbell Snatch
15 Push Ups
10 Dumbbell Snatch
5 Push Ups
50 air Squats

Auxiliary
4-5 Rounds:
A) Bulgarian Single Leg Split Squat x 5 each side
B) Strict HSPU (or Wall Climbs) x 8-12 (or 3-5)

WOD: 10/9/18

Strength/Skill/Stability
Back Squat
2×5 @ 75%
2×4 @ 80%
2×3 @85%

Conditioning
3 Rounds:
12 Alternating In Place Lunges (95/65)
10 C2B Pull Ups
8 Burpee-over-Bar
-Rest 3 minutes-
100 Double Unders
50 KB Swings
10 Burpee-over -Bar

Auxiliary
3 Rounds:
a) Bench Press x 5 Reps w/ extra chains or bands
b) Double Handle Bent Row x 10 Reps

WOD: 10/8/18

Strength/Skill/Stability
4 Rounds:
a) Single Leg Hip Thrusts w/ Kettlebell x 8 each leg w/ 2 second hold @ top
b) Strict Pull Ups x 8 (weighted if possible)
c) Dips x 8 (weighted if possible)

Conditioning
21-15-9
Power Cleans (155/100)
*400m Run before each round

Auxiliary
3 Rounds:
a) Single Leg Straight Leg Deadlift x 10 each leg
b) 200m ski

WOD: 10/5/18

Strength/Skill/Stability
30 Seconds ME Alternating Med Ball Pushups, Rest
30 Seconds ME Russian Twist, Rest
30 Seconds ME Shoulder Touches, Rest
30 Seconds ME Strict Pull Ups

Conditioning
14 Minute AMRAP:
20 DB Thrusters – Left (50/35)
20 Sit Ups – Ab Mat
20 DB Thrusters – Right (50/35)
20 Sit Ups – Ab Mat
250m Run

Midline
Alternating Tabata for 6 rounds (12 total intervals):
See-the-lights
Superman hold