WOD’s for the Week – 10/4 to 10/10

~ Warm-up & Skill Work ~

Plan: 15 min to complete the Standard Warm-up (10 min) and indicated daily Skill Work (5 min)
MONDAY TUESDAY WEDNESDAY
Handstand Rings L-Sit
THURSDAY FRIDAY SATURDAY
Plank Squat KB Snatch

~ Strength Work ~

Plan: 20 min to establish a 1 Rep Max
MONDAY TUESDAY WEDNESDAY
Push-up Squat Clean Overhead Squat
THURSDAY FRIDAY SATURDAY
Deadlift Pull-up Press

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
For time
-25x Deadlift (225/155#)
-25x Box Jump (24/20″)
-25x KB Swing (72/53#)
-25x Wall ball (20/14#)
-25x calorie Row
-25x Pull-up
-25x Burpee
-25x Deadlift
3 rounds
-10x Ground to Overhead (135/95#)
-75x Double Under
13 min AMRAP
-15x Burpee Pull-up
-10x Push-up
-Run 200m
THURSDAY FRIDAY SATURDAY
5-10-15-10-5 reps for time
-Wall Ball Double Tap (20/14#)
-Handstand Push-up
18 min AMRAP
-6x Kettlebell Snatch (35/26#)
-7x Clean (135/95#)
-8x Toes to Bar
 15 min Ladder (1…n; +1)
-Overhead Squat (75/45#)
-5x Double Under
-Box Jump Over (20/10″)