Wednesday 10/10

“Weightlifting Wednesday”

Emom x 7

5 tng power clean

Rest 2 min

Emom x 7

3 tng power clean

Rest 2 min

Emom x 7

1 power clean

Tuesday 10/9

Wod 

“Funnel Style”

10 RFT 

10/8 cal row

10 deficit push ups

7 dumbbell squat 

Monday 10/8

Wod - Rx

For Time

150 double under

60 wall ball 20/14

30 chest to bar

150 double under

Wod - Scaled

For Time

150 single under

60 wall ball

30 jumping chest to bar

150 singles

Friday 10/5

Strength

Find Heavy

Deadlift + hang clean + hang clean & jerk

Wod

3 RFT 

8 cleans 185/135 — pick loads

8 bar facing burpee

200m run

Thursday 10/4

Wod

Amrap 20

10 strict pull ups

15 toe to bar

20 kettlebell swings 53/35

Wednesday 10/3

Wod

10-9-8-7-6-5-4-3-2-1

Right arm dumbbell push press

Left arm dumbbell push press

30 double unders after each round

Tuesday 10/2

Strength

Front Rack walking lunge 

3 x 14 climbing

Core Cash Out

3 rounds

100m barbell back rack carry

30 banded good mornings

40 Russian twists