10-17-19

5 Rounds:
5  Dbl KB Romanian DL
5 Goblet Squats
10 Walking Lunges

20-17-14-11-8-5
Close Grip Bench press
15/10 Cal Row
200m Run
*Record heavy 5, fastest row & run

10-16-19

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

Metcon – 15′ AMRAP
30 Wallballs  20/14
2 Rope Climbs
25 Box Jumps
1 Rope Climb
200m Run

10-15-19

Power Snatch
5@50%
4@60%
3@70/80%
1@90%

OHS
8@45%
5@55/65%
3@75/85/90%
OR
Run 1 Mile for Time

7′ AMRAP
3 Snatch   165/115
8 DB Snatch*  75/50
*4 Rt Side/4 Left Side

10-14-19

Front Squats
8@45%
5@55/65%
3@75/85%
1@90%

Metcon:
2 RFT
20 STO  95/65
400m Run
30 V Ups
400m Run
20 Front Squats

10-11-19

WOD 20.1
10 Rounds for Time – 15′ Cap
8 Ground to OH  95/65
10 Bar Facing Burpees

10-10-19

EMOM – Ladder
Strict Press 
Front Squat
75/45 or 45% of your 1RM
1-2-3-4-5-6-7-8-9-10
All Work to be Completed in :30 Each Round

Metcon – 15′ AMRAP
15 Wallballs  20/14
30 Situps
200m Sprint
20 Russian Twist

10-09-19

Hang Snatch
5@50%
4@60%
3@70%
2@75 & 80%

Metcon:  10′ to Complete
Wall to Wall Walking Lunges x 4
50 HR Pushups with Perfect Form
2 RM Hang Snatch

10-08-19

Backsquats
8@35%
5@45/55/65%
3@75/85%

Metcon – For Time
30-20-10
Box Jumps
Russian KB Swings  70/53
TTB

10-07-19

Strict Press
5@50/60%
4@70/80%/
3@85/90%

Metcon
22′ AMRAP
15 CnJ  135/95
500m Row
20 Burpees
200m Run

10-04-19

8 RNFT
5 Close Grip Bench
50′ Bear Hug D Ball Carry  100/75
10 Plate GTO  45/35
5 Burpee to Plate