Training October 9th – 15th

kettlebell

SUNDAY

Sunday Fun Day!

3 pm surprise WOD!

MONDAY

Bench Press

Week 3

12 min to find a 6 RM Bench Press

-then-

EMOM5

6 reps @75% of 6 RM

-then-

Front Squat 3 sets x 5 reps

*Try to meet or exceed your top weight from last Monday for all sets.

TUESDAY

10 x 40m Hill Sprint

WEDNESDAY

“Joshie” for quality, not time:

3 rounds:

21 Dumbbell Squat Snatch, right arm @ 40#/30#

21 L-Pullups

21 Dumbbell Squat Snatch, left arm @ 40#/30#

21 L-Pullups

*40 minute cutoff

*All pullups are prone-grip, hands outside shoulders.

THURSDAY

“The Chief”

In 3 min complete as many rounds as possible of:

3 power cleans @ 135/95#

6 pushups

9 squats

Perform a total of 5, 3-minute rounds, resting 1 minute between each round.

FRIDAY

“Rowing Kalsu”

Row 100/80 cals

Every minute, starting at 0:00, perform 5 burpees over the rower

*20 min cutoff*

Gold: 4 burpees

Silver: 3 burpees

Bronze: 1 burpee

You may not change scales once you begin. You either finish, DNF by not completing the required burpees each minute, or hit the time cutoff.

Compare to July 14, 2016

SATURDAY

12 min of skill work on handstand pushups

-then-

10-9-8-7-6-5-4-3-2-1 HSPUs

1-2-3-4-5-6-7-8-9-10 Back Squat @ 185/125#

*No racks allowed at Rx and Gold levels.

*20 min Cutoff

Gold  

3-3-3-3-3-3-3-3-3-3 HSPUS

10-9-8-7-6-5-4-3-2-1 BS @ 165/115#

Silver  

10-9-8-7-6-5-4-3-2-1 HS Flips + Pushup

1-2-3-4-5-6-7-8-9-10 BS @155/105#

*Racks Allowed

Bronze  ( 55 reps of each)

10-9-8-7-6-5-4-3-2-1 Pushups

1-2-3-4-5-6-7-8-9-10 BS @135/85#

*Racks Allowed

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