Friday 10/7

A.
Front Squat:
6 sets
Sets 1-2: 5 reps @ 60-70%
Sets 3-4: 3 reps @ 70-80%
Set 5: 2 reps @80-90%
Set 6: 2 reps 90-95%

Then…

1 set max front squats @ 60%

B.
800m run
• Rest 90 seconds
600m run
• Rest 60 second
400m run
• Rest 30 second
200m run

Then:

50 burpees for time

Masters
A.
Same

B.
400m run
• Rest 90 seconds
400m run
• Rest 60 second
200m run
• Rest 30 second
200m run

Then:

25 burpees for time

Thursday 10/6

A.
Skill Work: 10 min Handstand walks tech.
Then: Max handstand walk for meters in 3 mins
If an athlete cannot do hand stand walks: 5×5 wall walks

B.
WOD: OPEN 11.2+
15min AMRAP:
9 deadlift (185/135)
12 pushups
15 boxjumps (24/20)

Masters
A.
Same

B.
WOD: OPEN 11.2+
15min AMRAP:
9 deadlift (155/105)
12 pushups
15 boxjumps (24/20)

Wednesday 10/5

A.
E2MOM for 16mins (8 sets)
2 cleans + 1 split jerk
Build each set: starting at around 60% of 1RM and build to 90%

B.
EMOM for 14 minutes (7 sets):
Minute 1: 5 thrusters (115/85)
Minute 2: 20 DUS + 6 t2b

Masters
A.
Same

B.
EMOM for 14 minutes (7 sets):
Minute 1: 5 thrusters (95/65)
Minute 2: 40 Single Unders + 6 k2e

Tuesday 10/4

A.
E2MOM for 16mins (8 sets):
Snatch high pull + full snatch
Build each set (start around 60% of 1RM and build to around 90%

B.
4RFT:
10 KB snatch (32kg/24kg)
10 pistols
10 HSPU

Masters
A.
Same

B.
4RFT:
10 KB snatch (26/18#)
10 pistols – Use a box to sit/stand using only 1 leg
3 Wall Walks