October 2016

Strength A1. Push Press 5 x 5 @ 72.5% Rest :30 A2. Bent Over Rows 5 x 8/8 (8 RPE) Rest :60 Conditioning Reps of 24-18-12-6 for time: Kb Swings (70#/53) Alternating Front Rack Lunges (95#/63#)

Strength 6 x 5 Back Squats – Every 2 minutes Set 1 – 50% 1Rm Set 2 – 60% Set 3 – 70% Sets 4 through 6 – 75-80%% Conditioning 9 minute AMRAP: 3 Clean and Jerks (135#/93#) 3 Box Jumps (24″/20″) 6 Clean and Jerks 6 Box Jumps 9 Clean and Jerks 9 Box

Partner WOD In teams of two, with only one person working at a time, complete as many rounds + reps as possible in 25 minutes: 50 Deadlifts (155#/103#) 50 Handstand Push-ups (sub hand release push-ups) 50 Hang Cleans (155#/103) 50 Alternating Pistols (sub 2 count lunges) 50 Shoulder-to-Overhead (155#/103#) 50 Calorie Row  

Strength A1. 5 x 5 Speed Back Squats @ 21×1 Tempo 2 second lower to bottom, 1 second hold at bottom, get back up as fast as possible. Start @ 40% max Back Squat. Build as long as you are fast. A2. 5 x 5 Tall Box Jumps As high as possible.  Two foot takeoff

Strength/Accessory A1. 3 x 6 Romanian Deadlifts @ 50%-60% 1RM Deadlift A2. 3 x 8 Parallette Pass Throughs -or- 8 Hollow Rocks + 8 Supermans A3. 3 x 20 Russian Twists w/ Kettlebell Conditioning 2 Rounds for time: 800m Run 50 Abmat Sit-ups 15 Deadlifts (245#/163#)  

Strength A1. Push Press 5×5 @ 70% 1RM Rest :30 A2. Strict Chin-ups 5×5 w/ 4 second lower (weighted if possible) Rest :90 Conditioning 5 rounds for time: 15 Kb Swings (60#/44#) 12 One Armed Kb Push Press (6 each arm – 60#/44#) 20 yard Handstand Walk (scale 3 Wall Climbs)

Strength Front Squat 4 x 6 @ 65%-70%-75%-75% 1RM Conditioning Reps of 21-15-9 for time: Power Cleans (135#/93#) 2 count Split Lunges Toes-2-Bars

Team WOD In teams of three, complete the following: 5k Row 150 Thrusters (95#/63#) 150 Ball Slams (40#/30#) All three teammates can work simultaneously. Switch at will. Once you finish one movement, you can tag team the others until all reps are completed.

Olympic Every :90 – 6 x 3 Hang Snatch Start light, build to something heavy without letting technique suffer. Conditioning “Dirty Thirty 2.0” For time: 30 Box Jumps (24″/20″) 30 Pull-ups 30 Kb Swings (53#/35#) 30 Walking Lunges 30 Toes-2-Bar 30 Push Press (75#/53#) 30 Sumo Deadlifts (75#/53#) 30 Wall Balls (20#/14#) 30 Burpees 30