08-26012


261012

Strength
C&J

Wod
AMRAP 12’00”
12 Power Snatch @40/25
12 Pull-ups

Cash Out
A)ME Ring Dips
B)ME DB Push Press
C)ME K2E
D)25 Box Jumps
30″ Rest each sets

251012

Strength
OHS

21-18-15-12-9-6-3
SDLHP @45/30
Wallball

241012

Strength
Bench Press

15 T2B
15 Push Jerk @50/35
800mt Run
15 Push Jerk @50/35
15 T2B

Pendlay Row
4xME @Heavyest Possible

231012

Strength
Snatch

30 Hang Cleans @60/35
20 Box Jumps
10 HSPU

Cash out
3×15 Weighted Sit-ups

221012

Strength
Back Squat

AMRAP 7’00”
7 Ring Dips
30 DU

Cash Out
10×10 Heavy Swings

191012

Strength
C&J

AMRAP 7’00”
7 Power Snatch @45/30
10 Wallballs
Rest 5’00”
In 5’00”:
Row 1’30”
20 Lateral Burpees
AMRAP Push Press @45/25

181012

Strength
OHS

21-15-9
TTB
OH Walking Lunges @20/10
Deadlift @80/60

171012

Strength
Front Squat

3 Round for Reps:
2’00” Row for Cal
2’00” DU
2’00” SkiErg
2’00” Rope Waves
2’00” Burpee-Pullups
2’00” Box Jumps

161012

Strength
Snatch

Wod
AMRAP 15’00”
3 MU
7 Thrusters 40/30
14 TTB

151012

Strength
C&J

Wod
5 RFT
5 HSPU
9 Strict Pull-ups
7 Shoulder to OH @50/30

121012

Wod
For time:
2000 Row
60 OH Walking Lunges @20/10
50 KB DL @32/24
40 Push ups
30 box Jumps
20 KB push press @24/16
10 TTB

111012

Strength
OHS

AMRAP 5’00”
3 HSPU
7 C2B pull-ups

AMRAP 5’00” (single Arm)
10 KB Snatch @24/16 (5+5)
6 KB Thrusters @24/16 (3+3)

101012

For time
40 Hang Power Clean @50/35
50 Burpees
200 DU

EMOM 10’00”
7 Swings @24/15
1 MU

091012

1RM Deadlift
1RM Bench Press

21-15-9
T2B
Ring Dips

081012

Strength
1RM Snatch

Wod
AMRAP 12’00”
2 MU
10 Box Jumps
400 Run