There are some wods this week that are only weight lifting, so there will only be one strength wod to supplement our work. If you want them to be more cardio, just do them faster! I have heard more people say they were sore this week than I have in a long time. Either we worked harder, or we needed that hard work to again disrupt our level of homeostasis. That, by the way, is what gives you the progress you need to be stronger and more fit. You’re welcome!

MONDAY 10-8-18
3 Rounds for reps:
Power Clean for 30 sec, Rest for 30 sec
Power Clean for 25 sec, Rest for 35 sec
Power Clean for 20 sec, Rest for 40 sec
Power Clean for 15 sec, Rest for 45 sec
Power Clean for 10 sec, Rest for 50 sec
*no rest between rounds

TUESDAY 10-9-18
For time:
21 Back Squats (225,155)
42 GHD Sit-ups
15 Back Squats
30 GHD Sit-ups
9 Back Squats
18 GHD Sit-ups

WEDNESDAY 10-10-18
For time:
30 Toes-2-Bar
40 Single Arm DB Snatch (50,35) alternating
50 DB Box Step Overs (24,20) pair of DB
40 Single Arm DB Snatch
30 Toes-2-Bar

THURSDAY 10-11-18
4 Rounds for time:
400 meter Run
200 meter Farmers Carry (50,35) pair of DB

FRIDAY 10-12-18
Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

SATURDAY 10-13-18
Open Gym from 8 to 10am

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