10/9/17: Monday
Back Squat 1x1Back Squat for load:
5 Minute AMRAP
800m Run
Max Wall-balls
5 Minute AMRAP 2
800m Row
Max Burpees
10/6/17: Friday
Open 17.2Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: • 50-ft. weighted walking lunge • 16 toes-to-bars • 8 power cleans Then, 2 rounds of: • 50-ft. weighted walking lunge • 16 bar muscle-ups • 8 power cleans etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.…
10/5/17: Thursday: Oly Club 6:30pm
Bench Press 5x5Bench Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps Bench Press Negatives 10×4 Bench Press for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps #6: 4 reps #7: 4 reps #8: 4 reps #9: 4…
10/4/17: Wednesday
Hang Power Snatch 1x3Hang Power Snatch for load:
For time
50 Wall-balls
15 Power snatches 135/95
50 Wall-balls
10 Power snatches 165/115
50 Wall-balls
5 Power snatches 185/130