Tuesday, 10/9/18

WOD

12 Minute AMRAP:
15/12 Calorie Row
12 Wall Balls (30#/20#)
9 Toes to Bar

Accessory Work

3×8 (Each Leg) Lateral Step Ups

Monday, 10/8/18

WOD

For Time:
5 Power Cleans (165#/115#)
10 Handstand Push Ups
10 Power Cleans (165#/115#)
20 Handstand Push Ups
15 Power Cleans (165#/115#)
30 Handstand Push Ups

Gymnastics/Core

8 Minute EMOM:
Odd: 6 Strict Pull Ups
Even: 12 Hip Extensions

Friday, 10/5/18

Strength

4×3 Back Squats
*1 Set Every Two Minutes

WOD

8 Minute AMRAP:
25 Wall Balls (20#/14#)
10 Burpee Box Jump Overs (24/20)

Thursday, 10/4/18

WOD

For Time:
“Sandbag Grace”
30 Sandbag Cleans Over the Shoulder

Wednesday, 10/3/18

WOD

5 Rounds (2:00 on/2:00 off):
200m Row
150m Run
Max Push Press (135#/95#)