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WOD Week of 10/4

Monday

10 Sets For Time:

3 Weighted Pull-ups

5 Strict Pull-ups

7 Kipping Pull-ups


Tuesday

Amrap 12:

9 Deadlifts (115/75#)

6 Burpees

3 Power Cleans


Skill Work-Pre WOD

Build to a Heavy 2 Rep Power Clean


Wednesday

9 Sets For Load:

Front Squat-10-5-3-1-1-1-3-5-10


Skill Work-3 Sets

12 Weighted Single Leg squats

12 Alternating Reverse lunges

1:00 Hollow Hold


Thursday

5 Rounds For Reps:

Max Unbroken Hang Power Snatches-(3/4 Bodyweight)

Max Unbroken Handstand Push-ups

-Rest as needed between sets


Skill Work-Pre WOD

Build to a Heavy-1 Snatch Pull + 1 Hang Power Snatch


Friday

4 x 4:30 Rounds For Reps

800m Run

Max Double Unders in Remaining Time

-Rest 1:30 Between Rounds


Skill Work-Post Workout

4 Sets

30s Hollow Hold

30 Russian Twists (20/14#)


Saturday

Every 5:00 for 3 Rounds

200m DB Farmer Carry-(35/25#)

AMRAP:

10 DB Deficit Push-ups

10 D Squats

-Use Two DBs




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