October 22
October 21, 2018
Front squat 4×1 all @ or above 90%
Wodfather wod#3
in teams of 2 work being divided however you want
12 min. cap
50-40-30-20-10
Wallballs 20/14
Toes-2-bar
Front squat 4×1 all @ or above 90%
Wodfather wod#3
in teams of 2 work being divided however you want
12 min. cap
50-40-30-20-10
Wallballs 20/14
Toes-2-bar
Work up to a heavy 3 rep Push press
1-10 ladder of
Push Press #95/65
Box jumps 24/20
3 rounds:
60 double unders
30 db front rack squats #50/35
Then, 3 rounds:
60 double under
30 clap push-ups
Work up to 3 rep TNG dumbbell snatch on each arm (do not alternate arms for 3 reps)
3 rounds of:
12 alt. db snatches #50/35
6 handstand pushups
3 ring muscle ups
Run 800m
Then another 3 rounds of:
12 alt. db snatch #50/35
6 handstand pushup
3 ring muscle ups
A lot of people crushed there old times yesterday! Pretty impressive
10 min amrap:
1-2-3… ladder of burpees
20 double unders after each round of burpees
* scale number of double unders if necessary
Congratulations to everyone who completed or tried the whole 30! Compare scores to September 16th
Work up on a complex of:
3 DL
2 hang power cleans
1 S2OH
Cindy on D.T.
5 rounds:
12 DL #155/105
9 hang power cleans #155/105
6 Shoulder to overhead #155/105
5 pullups
10 pushups
15 air squats
Work up to a heavy squat clean & jerk
Jackie
Row 1000 meters
50 thruster 45lbs
30 pull-ups
Sunday Fundamentals:
5×5 Deadlift
8 min Amrap:
8 KB swings #53/35
8 alternating lunges
16 Double Unders
(if athlete does not have double unders, triple number of single jumps)
Saturday:
In teams of 2 (work divided evenly):
2 Rounds:
200 Double Unders
100/75 cal row
50 DB Box step ups #50/35 db’s to a 24/20in. box
Build to a heavy complex of 1squat snatch+1hang squat snatch
7 min Amrap:
1-2-3-4… squat snatch #135
2-4-6-8… C2B pullups
