A) EMOM x 6 min
3-4 push jerks at 70%
B1) RFESS 6-8/side @ 20X1; R60S
B2) Seated jump overs; 4 reps; R90S x 3sets
+
For time:
800 m run
20 TGUP (53/35)
800 m run
WOD
A) Deadlift – 5, 5, 5 – all sets above 75% of 1RM; R2-3M
B1) Single-arm DB row – 8-10/arm x5; R10S
B2) Scapula pushups – 10reps x5; R2M
C) 50 kipping CTB pull-ups for time done in UB sets of 5
D) 3 min FLR on rings or 5 min on floor
6mins 85% effort
– 7 wall balls 20# 10′ target
– 7 supermans
– 5 T2B
rest walk 3 mins
6min 85% effort
– Row 150m
– 5 burpee box jump up and overs
rest walk 3 mins
6min 85% effort
– 10 walk lunges
– 8 kbs (53/35)
– 8 situps
rest walk 3 mins
6mins 85% effort
– Run 200m
– Row 150m
A) Build to a heavy set in the following complex
1 push press + 1 push jerk + 3 split jerk (off rack); R90S x 4-5 sets
B) Front squat cluster 2.2.2 R20S/3M (compare to 10/27)
+
10 min AMRAP @ 90%
– 3 wall walks
– 5 SA DB thrusters R (tough)
– 25 DU
– 5 SA DB thrusters L
– 200m run
A) Thruster – build to a 1RM thruster off the ground in 10 min
*squat clean thruster if able
+
“Grace” retest from 9/29
– 30 clean and jerks for time (135/95, 115/75, 95/65, 75/45)
4 rounds @ 80-90%
– 400m run
– 5 wall walks
– 10 T2B
– 15 box jumps – SD 24/20”
– 20 cal row
R3-4M
A) Power snatch – build to a heavy rep in 8-10 min
B) Atlas stone tutorial and practice
B1) Close grip bench press 3-4 reps @70%+; R10S
B2) Bent over DB row 8-10/side tough; R20S btwn and 20S after
B4) Atlas stone ground to shoulder 8 reps quickly; R3M x 3-4 sets
Tuesday 10/28
3 sets 97% effort
– 8-10 shoulder to overhead (tough but UB)
– 8 burpees AFAP
– Row 15 pulls all out
Rest 3-5 mins
3 sets 97% effort:
– 12 KBS as heavy as you can with UB set
– 8 no push up burpee box jump 15″ AFAP
– 200 m SPRINT
Rest 3-5 mins