WOD’s for the Week of 10/24 to 10/29

Click on the day to see the workout for that day!

Skill

Squat Clinic

Strength

Zercher Squat

WOD

12 min AMRAP
-10 wall ball (20/14#)
-10 box jump (24/20″)

Skill

Clean

Strength

Deadlift

WOD

5-10-15-20-15-10-5 reps
-Power Snatch (95/65#)
-Sit-up (20/14#)
-Burpee

Skill

Hanstands

Strength

Push Press

WOD

7 min EMOM
-7 push-up

[Rest 1 min]

7 min EMOM
-15 double under

Skill

Overhead Squat

Strength

Back Squat

WOD

13 min Ladder
-Box Jump (24/20″)
-Leg Raise

Start @ 2 reps and double each round

Skill

Sumo Deadlift

Strength

Power Clean

WOD

12 min EMOM
-1’s: 5 Sumo Deadlift High Pull (95/65#)
-2’s: 5 Power Clean (95/65#)
-3’s: 5 Power Snatch (95/65#)

…then…

Run 800m

Skill

Jerk

Strength

Strict Press

WOD

50 double under

…then…

3 rounds
-10 push-up
-10 toes to bar

…then…

50 double under

…then…

3 rounds
-15 push press (75/55#)
-15 burpee

…then…

50 double under

Strength

5/4/3 reps at 50/60/70% 1RM

3/4/5 reps at 90/80/70% 1RM