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

Monday 10/3

A.
Backsquat
E2MOM 18min (10 sets):
2 reps building to a heavy set (ideally up to their 90% range if possible)

B.
For TIme:
Buy in: 800m run

Then…

100 DUs
75 wallballs (20/14)
50 kbs (32kg/24kg)
25 pullups
1 legless rope climb from seated position

Masters
A.
Same

B.
For TIme:
Buy in: 400m run

Then…

150 Single Unders
40 wallballs (20/14)
30 kbs (32kg/24kg)
20 pullups
2 rope lay downs