Skill: Wall Ball
4 Minutes, EMOM, 5 Perfect Wall Balls
FOCUS on the first wall ball being a med ball clean to wall ball
Back Squat, Every 2 min
4×10
WOD:
5 Min On – 2 min off
4 min On – 1:30 min off
3 min On – 1 min off
2 min On – 30 Sec off
1 min On
50 Wall Balls (-10 Each work period)
w/time left AMAP Burpees
WINTER CLOTHING ORDER: Just fill out the link by Thursday 10/14 12pm.
The quicker we get the order in, the best chances we have of getting what we want.
https://www.surveymonkey.com/r/NKDD7DT
Skill: Snatch
Strength: Every 3 minutes, 5 rds
10 Sec OH Hold
20 Sec Front Rack Hold
30 Sec Farmers Hold
3 Snatches
rest with time left
For Time, 17 min cap
Buy IN: 50/40 Cal bike or Row then
5 Rounds of:
6 SDHP
10 Kip Swings
Then Cals Again
WINTER CLOTHING ORDER: Just fill out the link by Thursday 10/14 12pm.
The quicker we get the order in, the best chances we have of getting what we want.
https://www.surveymonkey.com/r/NKDD7DT
Warm Up: Bench Press
Bench Press
Every 2 min
4×10
25 Min AMRAP
25 ABMAT Sit Ups
50 Jump Ropes
1 Front Rack Lunge (there back)
1 DB’s at Side walking Lunge (there back)
1 Bodyweight Walking Lunge (there back)
WINTER CLOTHING ORDER: Just fill out the link by Thursday 10/14 12pm.
The quicker we get the order in, the best chances we have of getting what we want. https://www.surveymonkey.com/r/NKDD7DT
Every 2 minutes
Part 1:
15 Banded Straight Arm Pull Down
8-10 Pull Ups
Part 2:
15 Banded Front Raises
8-10 DB Strict Press
Switch between parts every 2 minutes
4 Rds Each
15 Min AMRAP Ladder
1 Clean (+1 every round)
1 Front Squat (+1 every round)**
1 Squat Clean (+1 every round)**
1 Lap Run
**If sore from Lunges yesterday
1 Clean (+1)
1 S2O (+1)
1 Bentover Row (+1) SLOW AND CONTROLLED
1 Lap Run
Skill: Deadlift
Focus on engaging lats throughout the movement
Focus on Maintaining a flat back
Everyone can have their own bar but pair people up. One person goes while the partner watches for proper back positioning. The partner should be providing feedback on whether the person they are watching is rounding their back.
Strength: Deadlift, Every 2 minutes
4×10
Partner AMRAP, 24 min
Alternate Exercises
15 BJO
5 DL
15 KBS
12 Dips
30 SSJ (1 for 1)
Skill: Rope Climb
5 Round EMOM
Min 1: 10 – 15 calories on rower or bike
Min 2: 10 – 15 HRPU
Min 3: 1 – 2 Rope Climbs
Min 4: 10 – 15 Burpees
Min 5: Rest
Tabata
4 rounds at each
Torpedo Ground 2 Overhead
Torpedo Russian Twists
Torpedo Bicep Curls
Torpedo Holding Hollow Hold
Banded Tricep Pull downs