Wednesday 10/15

Strength:

6 sets

Back rack walking lunge x 10

Tire flips x 5

WOD:

Amrap10

5 Deadlift @ 225/155

15 box jump @ 24/20

NBCF Competitors

WOD: Box 30/24

Tuesday 10/14

Core- Tabata

Hollow hold, hollow rock, arch hold, superman

WOD:

4 RFT

18 Wallballs 20/14

15 pull ups

12 KBS 53/35

9 Hspu 

NBCF Competitors

WOD - KB 70/53

Monday 10/13

Strength/Skill:

Strict Press 5 x 5 across

w/ 20 perfect air squats after each set

WOD:

3 RFT

50 double unders

10 squat cleans 115/75

NBCF Competitors

WOD: 135/95

David Beadle

Friday 10/10

Strength:
Thrusters 5-5-3-3-1-1

WOD:
AMRAP 12
3 muscle ups (9 pull ups, 9 dips)
9 thrusters @ 95/65
15 box jumps 24/20

Cody Kolander 

Thursday 10/9

Strength:
1 rep Max hang power clean

WOD:
For Time
100 double unders
50 kbs 53/35
25 hang power clean & jerk 115/75

Wednesday 10/8

Strength:

Push Press 5 x 5 across

WOD:

Amrap 20

5 HSPU

10 Burpees

15 Wallballs 20/14

Run 200m

NBCF Competitors

WOD: deficit Hspu 

Tuesday 10/7

Skill:
Emom 10
Even:  handstand hold 15-30 sec
Odd:  hollow rocks 15-30 sec

WOD:
20-15-10-5
Power Snatch @ 95/65
Pull ups

NBCF competitors:
WOD: same with c2b

John Arcana