WOD Week of 10/25

Monday 10/26

1. Conditioning
For Time:
20 Thrusters, 95/65
20 KBS ahap
20 Jerks, 95/65
20 OHS, 95/65
20 Front Squats, 95/65
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

2. Snatch
1 heavy Snatch, not above 90%
2×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch

3. Gymnastic Pull ConditioningDo your best J
21-18-15-12-9-6-3 unbroken C2B Pull ups for time – if you come off the bar before completing the prescribed reps, redo that set.

Tuesday 10/27

1. Conditioning
3 Rounds:
400 Meter Row
21 KBS (53/35)
12 Pull ups

2. Strength
3×10 back squats,may add weight

3. Midline
3 rounds NOT for time
20 GHDSU
25 Hip Extensions

Wednesday 10/28

1. Conditioning
AMRAP 15:
10 Power Cleans, 135/95
20 Wall Balls, 20/14
30 Double unders

2. Strength
Every 2 minutes for 20 minutes (10 rounds) complete:
1 Power Clean + 1 Squat Clean + 1 Front Squat

3. Gymnastics
EMOMx10: 10 Burpee Box Jumps, 24/20

Thursday 10/29

40 Cal row
30 GHDSU
20 Strict TTB
30 Cal row
20 GHDSU
10 Strict TTB
20 Cal row
10 GHDSU
5 Strict TTB

20 TGU

Friday 10/30

1. Strength
EMOMx10: 1 Back Squat, across

2. Conditioning
27-21-15-9:
Calorie Row
Power Snatch, 75/55

Saturday 10/31

Tabata: 8 rounds of :20 of work, followed by :10 or rest of:
C2B Pull-Ups
Pushups
Box Jumps, 24/20
Wall balls, 20/14
Complete all 8 rounds before moving to the next movement. No extra rest between movements. Score is total reps