Strength / Skill
12 min on clock
2 power clean + 1 push jerk
Build to reach a moderately heavy load
power cleans do NOT have to be TnG
WOD
4RFT
2 rope climb
4 power c&j 135/95
8 hspu
16 ab mat sit ups
Monday 10/31/2022
Strength / Skill
Deadlift - E2MOM
3 - 3 - 3 - 3 - 3
*no TnG, reset each rep
*begin at approximately 65% of your 1RM
WOD
10/31
10 burpees
31 kbs
10 pull-up/t2b
31 ball slams
10 burpees
31 wall balls
10 pull-up/t2b
31 kb s2oh
Saturday 10/29/2022
WOD 1 - 4 person teams
8 min
CARDIO
A1 20 Wall Balls (pacer)
A2 Max Ski
A3 Max Row
A4 Max Bike
Record total calories
* Only work when A1 is doing wall balls - NO wall ball movement - no work anywhere
4 Min Transition
WOD 2 - 4 person team
8 min
WEIGHT
A1+A2 Sychronized MAX Bear Complex 135/95, rx+ 165/115
A2_A3 Rest
Switch at your descretion
4 Min Transition
WOD 3- 4 person team
8 min AMRAP
GYMNASTICS
A1+A2 10ea K2E = 10ea Box Jumps
A3+A4 1ea Rope Climb
Switch
Thursday 10/27/2022
Warmup
row 500/400m
pvc/barbell
3x3 ohs
3x3 sn balance
hang snatch pull
hang snatch high / outside
muscle snatch
hang snatch + snatch from floor
Skill Work
Snatch
2EMOM
3-3-2-2-2
*keep building
*stage weights next to your bar to save time
WOD EMOM
Death by Power Clean
20emon