Thursday 5th October 2017

Back Squats 3-3-3

WOD
For time:
50 wall-ball shots
15 cleans, 61kg/42.5
50 wall-ball shots
10 cleans, 82.5/61kg
50 wall-ball shots
5 cleans, 102.5/70kg

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target

Wednesday 4th Octobner 2107

Shoulder Press 5-5-5

Pendlay Row 10-10-10

WOD
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders

Men use 95-lb. barbell
Women use 65-lb. barbell

Tuesday 3rd October 2017

9-15-21 reps for time of:
Thrusters 42.5/30kg
Bar-facing burpees

Monday 2nd October 2017

Front Squat 3-3-3

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Post loads to comments.

Sunday 1st October 2017

REST DAY

Saturday 30th September 2017

Synchronized Partner WOD
40-30-20-10
Ground to overhead
Plate BUrpees
BOdy Rows
Chest pass
Double unders

Friday 30th September 2017

Strength
Deadlifts 3-3-3

WOD
5 rounds for time of:
60-second L-sit hold
30-cal. row

Each round, accumulate a total of 60 seconds holding the L-sit.