Category WOD

Monday 10.18

MONDAYStrength: Barbell ComplexEMOM 10m: 1 Power Clean + 2 Lunges + 1 Thruster WOD: 12m amrap5 Hang Power Clean 135/9515 Wall Ball35 Double Unders S: 75/55, 70 SinglesL1: 95/65, Mix DU/SURx+: 165/115 Extra Work1. Front Squat3-3-3-3 2. 75 GHD Situps

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Saturday 10.16

SATURDAYStrength: Low Bar Back Squat5-5-5-5-5 WOD: 3 Rounds25/20 Cal AB8 Squat Clean Thruster 95/6510 Burpees12 Toes to Bar S: 20/15, 65/45, SitupsL1: 75/55, Scaled TTBRx+: 115/75m Extra Work1. 3 Rounds1m ME KB Swings 70/531m ME Step Ups1m ME Wall BallRest…

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Friday 10.15

FRIDAYStrength: Deadlift5-4-3-2-1 WOD: 21-15-9Overhead Squat 95/65Pull-ups S: 75/55 Front Squat, Jumping PullupsL1: 75/55 OHS, Scaled Pull-ups Rx+: 115/75, CTB Extra Work1. High Bar Box Squat4×5 2. 150 Air Squats, wearing weight vest

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Wednesday 10.13

WEDNESDAYStrength: SnatchEMOM 10m: 1 rep WOD: For Time10 Deadlift 225/15530 Wall Ball10 Deadlift30 Broad Jumps10 Deadlift30 Wall Ball10 DeadliftRow 30/25 Cal S: 95/65, Jumping SquatsL1: 155/105Rx+: 275/205 Extra Work1. EMOM 12m: 1 Squat Clean + 1 Front Rack Lunge (each…

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