10/16 recovery amrap

Tuesday 10/16
5 Min AMRAP @ 85%
5 thrusters #65
5 pull ups
20 double unders
rest 3 min
5 min AMRAP @85%
10 Wall Balls #14
10 burpees
10 kb swings #35
Rest 8 min
x2

Round 1
Wod 1- 5+6
Wod 2- 3+10
Round 2
Wod 1- 5+3
Wod 2- 3+1

10/9

Tuesday: 10/9
For 20 Min
Odd Minutes:
2 Power Snatches @ 70%
**75
Even Minutes:
2 Reps Power Clean @ 70%
**100
+
5 Rounds
7 HSPU
10 Toes to Bar
13 Burpees
16 Wall Balls
** Leigh 13:57
Rhiannon 19:53

10/4 deadlift

Thursday 10/4
A1. Rope climb
1, 1, 1, 1, 1 ; rest 30 sec
A2. Bent Over wide grip row (65)
5, 5, 5, 5, 5 ; rest 30 sec
A3. Deadlift
10, 10, 10, 10, 10 ; rest 2 min (180)
+
Row 1,000m
25 Double Unders
Row 750m
50 Double Unders
Row 500m
75 DU
Row 250
100 DU

** L- 16:15
R- 18:22
H- 20:58

10/8 back squats

Monday: 10/8
A. Back Squat
10, 8, 6, 4, 2 @ 42x1 ; rest 2 min
**95,105,115,125,145
B. Overhead snatch grip barbell walking lunges
16 continuous alt' steps x4 ; rest 2:00
*** 55lbs
+
AMRAP in 6 Min
10 Kb Swings #53/44
10 Box jumps 24"
*** 6 rounds
rest 3 Min
AMRAP in 3 Min
10 Kb Swings #35
10 Box Jumps 20"
** 5 rounds

10/3 strict press

Tuesday: 10/2
A1. Strict Press
5, 5, 5, 5, 5; rest 30 sec
***85
A2. Ring Dip
7, 7, 7, 7, 7; rest 30 sec
A3. Push ups
9, 9, 9, 9, 9; rest 2 min
+
5 Rounds:
20 sec ME (max effort) sled push #140; rest 40 sec
20 sec ME Airdyne; rest 40 sec
20 sec ME Burpees; rest 40 sec
**8-9
20 sec ME Box jumps 20"; rest 1:40
**17-18

10/1 Back squats/squat cleans

Monday 10/1
A1. 1 1/4 Back Squats
8, 6, 4, 8, 6, 4; rest 10 secs
***95,105,115,100,115
A2. Eccentric only pull ups
8, 8, 8, 8, 8, 8; rest 2 Min

B. Squat Clean Clusters
1.1.1.1.1 x 4; rest 15 sec bw reps/ 2 min bw sets
*** 2@125, 2@130
+
4 rounds:
250m Row
50 Double unders
200m Run
*** 12:23

9/29

Saturday: 9/29
3 Rounds:
Run 800m
30 Kb Swings #35
30 Box Jumps 20"
** Leigh 16:35
Rihannan 17:28
Heidi 18:40