Mwod:  Row 3 mins, Roll upper back x 20 passes, Band lat/tri stretch x 2mins/side, Stretch wrists x 2mins, Band hip stretch from rack x 2mins/side



Lift:  A) Push Press, push jerk, front squat, push press

x 4 rounds, add weight each round


B) 8 mins max pull ups


C) Tabata 20 on/10 off x 6 rounds each of:

V-ups
KB swings
Burpees

Thursday, Oct 20th

Lift:  Military Press 5 @ 60%, 5@ 70%, 5+ @ 80 %

A2)  Body rows 3 x 20

WOD:  2 mins max reps Clean & Press

2 mins max reps Burpees

500m Row

Mwod:  Row 300m, Roll legs and upper back x 20 passes each, Banded frog stretch x 2mins, Couch stretch x 2mins/side, Roll chest with ball on post x 2 mins



Squat:  *add 5lbs to working max
5 @ 65%, 5 @ 75%, 5+ @ 85%

Band crab walk x 10/way


WOD:   4RFT

10 Turkish Get ups (5 per)
20 Overhead Lunges (10 per)
30 Dubs

MWOD: SKIP 100
2) Lax Ball Pecs on post x1min/side
3) Band Pec Stretch x1min/side
4) Bully Stretch x1min/side
5) Couch Stretch x1min/side


Lift:

Bench +5 165 to working max                                                WOD: 12 min amrap
                       5@65%                                                               
                       5@75%                                                           *8 d/l
                       5@85%                                                           *8 BB Row
                                                                                               *8 Hang clean
a2) Body Row                                                                         *8 Push press
          3x15                                                                             *10 burpees everytime you put t                                                                                                bar down              

Mwod:  Row 300m, Roll quads and upper back x 20 passes each, Couch stretch x 2mins/side, Roll chest & shoulders with ball on rack x 1min, Band lat stretch x 1min/side


Deadlift:  3 @ 70%, 3 @ 80%, 3+@ 90%

Crab walk 3 x 10/way


WOD:  Amrap in 3 mins, Rest 2 mins

Repeat x 3 Rounds for max rounds

DB Thrusters x 3
Box Jump x 6
KB Swings x 9

MWOD:

kb on hip x1min/side
roll it bands with pipe x20 passes/side
smash foot with lax ball x1min/side
row 300m

LIFT:
push Press + jerk + back squat + push press
3x1@challenging

WOD

1 pullup
10 t2b or k2b
2 pullups
15 burpees
3 pullups
20 pushups
4 pullups
25 box jumps
5 pullups
30 body rows
6 pullups
35 sit ups
7 pullups
40 kb swings
8 pullups
45 rope slams
9 pullups
50 dubs
10 pullups

MWOD:

Row 200m
Lax Ball Pecs x1 min/side
Bully Stretch x1 min/side
Couch Stretch x1 min/side
Roll Quad 20 passes


Lift:                                                                      WOD:

Bench 5@75%                                         40-30-20-10   reps for times                                    
           3@85%                                         Alt DB Snatch (25/50)
           1@95%                                         Push-ups
Face Pulls 3x30