Monday, Oct 20th - Wednesday, Oct 22nd
Monday:
Preview: 30 C2B pullups for time
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Buy-in: 3x10 Supermans or Weighted Supermans
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Strength: 4 Rounds - Not for Time (Athlete Picks Weight):
12 Dumbell Bent over Rows
12 Dumbell High Pulls
12 Dumbell Presses
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5 Rounds for Time:
5 Shoulder to Overhead 135/95#
10 Push-ups
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Cashout: 6x3 Snatch Grip Shoulder Press with 10 Plate raises after each set
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Tuesday
Preview: 30 Wall balls for Time 20/14#
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Buy-in: 3x12 Ring Rows or Deficit Ring Rows
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Clean: 5-4-3-2-1-1-1 (inceasing load)
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OTMx10 minutes of:
2 Power Cleans 135/95#
5 Burpees over the bar
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Cash-out: 4 Rounds for time:
5 Back Squat taken from the floor
10 KBS 70/55#
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Enduarance: at ECC @ 6 am with Coach Joe
10x200 meter row + 400 meter run - Self Regulated Rest
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Wednesday
Preview: 150 Double Unders for time
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Buy-in: 4x12 Ring Pushups
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Front Squat: 3-2-1-1-1 (increasing loads)
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"Helen" - 3 Rounds for Time:
400 meter run
21 KBS 55/35#
12 Pullups
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Cash-out: 21-15-9
Deadlift 225-185#
Box Jumps 24/20"
(6 Min CAP)