Monday 10.23.17

E2MOM for 10 minutes

10-8-6-4-2 Push Press———start heavy and add wt each round

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5 Rounds 

200m Run

20 OH Plate Lunges

15 Plate Push Ups

10 Box Jump Overs

/ by / in WOD

Saturday 10.21.17

“Abbate”

1 Mile Run (4 x 400m tag partner each person runs 800m total)

21 Clean and Jerk (alternate 1/1 w partner, each person does 21 C&J)

800m Run (4 x 200m tag partner, each person runs 400m total)

21 Clean and Jerk (as above)

1 Mile Run (as above)

/ by / in WOD

Friday 10.20.17

7 Rounds NFT

 5 Chest to Bar Pull Up

6 Front Squats (start w empty bar, end w max wt x 6 unbroken)

10 Single Arm Snatch 30/40

200m Run

/ by / in WOD

Thursday 10.19.17

AMRAP 22

30 Lunges 25/35

20 HR Push Ups

30 Squats w/ 1 db 25/35

20 Toes to Bar

30 Box Jumps

20 KBS

30 Sit Ups

800m Run

—work back up in reverse order, then back down again until time runs out —-

/ by / in WOD

Wednesday 10.18.17

AMRAP in 3 Minutes

21 OHS 93/135

15 Burpees

Max Cal Row or Ski

—- 3 min rest—-

15 OHS

15 Burpees

Max Cal Row or Ski

—3 min rest—–

9 OHS

15 Burpees

Max Cal Row or Ski

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800m Run

/ by / in WOD

Tuesday 10.17.17

EMOM for 7 minutes

HS hold or Handstand walk for 30 seconds

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5 Rounds

5 Clusters 93/135

15 Box Jumps

10 Pull Ups

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AMRAP in 2 minutes

Double Unders

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800m Run

/ by / in WOD