WOD

Workout:

5 rounds NOT for time:

15 DB/Plate Front Raises

12 Banded Hip Extension OR Kneeling Jumps

9 Single-Leg RDLs per leg

200ft Shuttle Runs (50ft x 4)

Strength:

Sumo Deadlift

15 mins for 5×5

Final set should be 3-5% heavier than last Sumo Deadlift day on 10/14/2020.

Workout:

AMRAP 15
500m Run Buy-In with Wallball
Then
5 Wallball Thrusters
3 Pull Ups
1 Power Clean @ 65%

Strength:

Power Snatch

15 mins for 5×5

Final set should be 3-5% heavier than last Power Clean day on 10/13/2020.

Workout:

For time:
100 Kettlebell Swings (53/35)
100 Sit-Ups
100 Lateral Hops over KB
100 Push-Ups

Strength:

Front Squat

15 mins for 5×5 with 3 “RIR” on final set.
Record this number!

Workout:

AMRAP 4
Max-Effort Burpee Pull Ups
Rest 2
AMRAP 4
Max-Effort Clean and Jerk (95/65)
Rest 2
AMRAP 4
Max-Effort Med Ball Lateral Box Step-Overs (20/14)

Strength:

Push Jerk

15 mins for 5×5 with 3 “RIR” on final set.
Record this number!

Workout:

AMRAP 7
10 Snatch 75/45
30 Double-Unders
Rest 3
AMRAP 7
10 Overhead Squats
10 Sit Ups

Strength:

Sumo Deadlift

15 mins for 5×5 with 3 “RIR” on final set.
Record this number

Workout:

For time:
1000m Row
30 Power Cleans 95/35
750m Row
20 Power Cleans
500m Row
10 Power Cleans

Strength:

Power Snatches

15 mins for 5×5 with 3 “RIR” on final set.
Record this number!

Workout:

AMRAP 14
15 Pull-Ups
10 Burpee Box Jump-Overs 30/24″

Strength:

Back Squat

15 mins for 5×2

TEST WEEK! Go for it and build to today’s 2 Rep Max!

Workout:

3 Rounds:
1 Min Max Reps Kettlebell Swings 55/35
1 Min Max Reps Push-Ups
1 Min Max Reps Kettlebell Goblet In-Place Reverse Lunge
1 Min Hollow Body Hold/Hollow Rocks (nothing to track here)
1 Min Rest between rounds