Training October 30th – November 5th

piner

SUNDAY

Sunday Fun Day

3 pm Surprise WOD

MONDAY

Bench Press

Week 6

15 min to find a 3RM Bench Press

-then-

EMOM5

3 reps @85% of 3RM  

-then-

Front Squat

3 sets x 5 reps

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

TUESDAY

For time:

50 Wall Ball Shots @ 20/14#

40 Knees to Elbows

30 Walking Lunges

20 Burpees

10 Kettlebell Snatches (5 ea side) @ 70/53#

5 Muscle-ups

*28 minute Cutoff

WEDNESDAY

Every 40 seconds for 15 rounds:

1 Handstand Pushup (difficulty scaled up or down as ability allows)

-then-

“Diane”

For Time:

21 – 15 – 9

Deadlift @ 225/155 lb

Handstand Push Ups

*Compare to July 23rd

THURSDAY

E2MOM for 10 Rounds

6 Front Squats @ 105/65#

9 Hang Power Cleans @ 105/65#

100 m run

Rest Remainder of 2-Minute Work Interval

*Scored by fastest and slowest work interval. (eg 1:02/1:24)

FRIDAY

5 rounds (not for time):

2 x 50’ Log Carry

1 Stone Load @ AHAP

50’ Left Side Farmer’s Carry @ AHAP

50’ Right Side Farmer’s Carry @ AHAP

*AHAP = as heavy as possible

SATURDAY

Find a 1RM in the complex:

Power Snatch + Hang Snatch

-then-

AMRAP 9

3 Power Snatch @ 135/85#

6 Chin-Ups

9 Back Squats @ 135/85#

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