10-10-18: 3 WOD Clean Up

Power Clean:
5@50/55%
4@60/65%
3@70/75%

7′ to Complete
100 Pushups
Then
3RM Clean

10′ AMRAP
1-2-3-4-5…
Clean
Front Squat
Bar Over Burpees

10-09-18: Deadlifts & Move Yo Body

Deadlifts:
8@45%
8@50%
8@55%
8@60%
8@65%
8@70%

Metcon:
For Time / 25′ Cap
400m Run
100 Squats
400m Run
100m Walking Lunge
400m Run
100 Abmat Sit Ups

10-08-18: Clean & Jerk / Metcon

WOD 1.
:00-3:00
Max Clean & Jerks 165/105
3:00-5:00
Rest
5:00-8:00
1RM Clean & Jerk

WOD 2.
For Time
150 DU 
60 Wallballs
30 CTB Pull Ups
150 DU

10-05-18: Thrusters & Other Fun Stuff

Thrusters:
8 Reps @
45%, 50%, 55%, 60%, 65%, 70%

Metcon:
15′ AMRAP
1000m Row Buy In 
-Then-
10 Thrusters  115/75
100m Run
10 Front Squats
100m Run
10 Push Press
100m Run 

10-04-18: Snatch, TTB, Dips

Metcon:
For Time – 45′ Cap
50-35-20
DB Snatch  50/30
40-25-10
TTB
30-20-10
Ring Dips
*400m Run Before Each Round

10-03-18: This One Sucks

Barbell Row & DB Bench Press
5 Rounds of 10 Each
Increase Weight Each Round, if Possible

Metcon:
For Time – 25′ Cap
150 DU 
50 Burpees
75 Box Jumps
50 Burpees
150 DU 

10-02-18: 3 WOD Tuesday

Squat Clean & Jerk
5@50%
4@60%
3@70%
5@55%
4@65%
3@75%

Complex – 10 Minutes
100 Wallballs  20-10′ / 14-10′
then
1RM CnJ

Metcon – 7′ AMRAP
8 DL
6 Hang Cleans
4 Front Squat
2 STO
RX:  185/125
SC:  155/105

10-01-18: Backsquats & 15′ AMRAP

Backsquats:
8@45%
5@55/65%
3@75/85/90%

15′ AMRAP
5 HSPU
10 Goblet Squats  53/35
15 Pullups
then
5 HSPU
10 American KB Swings
15 TTB