Wednesday WOD

Press, 3-2-1, 180 sec
+
Push Jerk, 3-2-1, 180 sec
+
Split Jerk, 3-2-1, 180 sec

Post loads to comments.

Good luck!!

Monday WOD

Back Squat, 5-5-3-3-3, 240 sec rest

+

3 sets:
15 KBS - 24kg/16kg
15 DB Push Press - pick tough weight
Rest 60 sec

Post squat weights and metcon times to comments.

Example:
Back Squat: 225/245/255/275/295

Metcon:
45s/51s/50s

Friday WOD

Push Press, 3-3-3-3-3, 3 min rest
+
Tabata Deadlift - 95#/65#
+
AMRAP Unanchored Sit-ups in 3 min

Post Push press weight, tabata score and # of sit-ups to comments.

ie:

Push Press: 115/125/145/165/175
+
Tabata D/L: 88
+
Sit-ups: 120

Thruster, 10-10-10, 5 min
+
For time:
Row 500m
15 Push-up burpees
Row 500m

Post Thruster weights and metcom time to comments.

Friday, October 8th

Deadlift, build to a challenging single
+
AMRAP in 15 min:
Row 300m
10 DB Push Press - 40lb males/20lb females
15 Push-ups


Post deadlift weight and metcon score to comments.

Wednesday WOD

Squat - front or back, find 3 RM
+
AMRAP in 7 min:
10 KBS - tough weight
10 Sit-ups
5 Push-up Burpees

Post scores to comments:

Monday WOD

Press: Find your 5 Rep Max
+
AMRAP meters rowed in 5 min
(divide meters rowed/10)
AMRAP Box Jumps in 5 min (choose tough height)

Score = meters rowed/10 + Box jumps

Post 5 rep max and score to comments: