Friday 10/19

“Weightlifting Friday”

Emom x 20

Squat clean

Then

Squat clean and jerk 

So every minute you will do a squat clean, drop and reset, then do a squat clean and jerk.  Pick weights.

Thursday 10/18

Wod - Rx

20-16-12-8-4

Burpee box jump 24/20

BarMu 

Wod - Scaled

20-16-12-8-4

Burpee box jump 24/20

Pull ups

Wednesday 10/17

Wod - Rx

4 RFT 

500m row

75 double unders

Wod - Scaled

4 RFT 

500m row

125 single under

Tuesday 10/16

Wod - Rx

Amrap 15

24’ Single arm KB OH walking lunge

15 toe to bar

24’ single arm KB OH walking lunge

3 rope climb

Wod - Scaled

Amrap 15

24’ Single arm KB OH walking lunge

15 toe to kettlebell

24’ single arm KB OH walking lunge

15 ring row

Monday 10/15

Wod - All Levels

3 RFT 

400m run

21 push ups

12 dumbbell squat clean (pick load)

Friday 10/12

Strength

Push Jerk 

5 x 3

Wod - Rx 

Amrap 7

7 push jerk 135/95

7 chest to bar pull up

Wod - Scaled

Amrap 7

7 push jerk

7 ring row

Thursday 10/11

Wod

Amrap 20

400m run

20 abmat sit ups

10 burpee box jump over 24/20