Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

We are beginning a 7 week squat cycle, and we will squat M/W/F!

Strength:
5 sets of: Clean pull + clean deadlift, pause above the knee + clean @ 70-75%
6×2 Front squats @ 70%

WOD:
Max reps of:

3 minutes of Double-unders
2 minutes of Thrusters (135 lb./95 lb.)
1 minute of Pull-ups
Rest 6 minutes

3 minutes of Kettlebell swings (53 lb./35 lb.)
2 minutes of Box jumps
1 minute of Shoulder to Overhead (135 lb./95 lb.)
Rest 6 minutes

3 minutes of Double-unders
2 minutes of Thrusters (135 lb./95 lb.)
1 minute of Pull-ups

Post loads and reps to comments.
_______________________

LEANFIT:
For time:

500m Row
200m Overhead plate carry (45 lb./25 lb.)
400m Run
500m Row
50 Push-ups
50 Sit-ups
50 Russian Twists
50 Box jumps
500m Row
400m Run

Post time to comments.

_________________________

DE:
For time:

100 Squats
200m Overhead plate carry (45 lb./25 lb.)
800m Run
1000m Row
100 Push-ups
400m Run
5 minutes of Airdyne
50 Box jumps
1000m Row
400m Run

Post time to comments.

Media:
Monday WOD, October 12, 2015

2 thoughts on “Monday WOD, October 12, 2015

  • October 12, 2015 at 12:11 pm
    Permalink

    This was harder with only 1 minute rests

    SC: 225 / 225-245

    WOD: 360 reps rx

    Sarah killed it this am!!

  • October 15, 2015 at 7:48 am
    Permalink

    Strength: 175# / 165#

    WOD: 520 reps RX

Comments are closed.