2022-11-07

Monday-

5 sets of 4-6 reps of deadlift or snatch @ 70%

*on your last set do as many reps as you can

Then 3X10 of bench press @ 50%

WOD

6 rounds

4 bmu or 8 c2b or 12 pullups

3 BBJO (use higher box than normal)

2 P. Snatch (Heavy)

Tuesday-

5 sets of 4/6 reps of strict press @ 70%

*on your last set do as many reps as you can

Then 3X10 of pull-ups

WOD

25 min EMOM

50′ walking lunge with 1 db

8 cal bike

40 double unders

15 v-ups

16 OHS with 1 db (8 each arm)

Wednesday-

5 sets of 4-6 reps of front squat or C&J @ 70%

*on your last set do as many reps as you can

Then 3X10 of deadlift or snatch @ 50%

WOD

6 min EMOM

12 hspu

4 ring/bmu or 8 pullups and 8 dips

15 min AMRAP

10 double DB Push Press

15 wall balls

20 kb swings

100′ Farmers Carry

Thursday-

5 sets of 4-6 reps of bench press @ 70%

*on your last set do as many reps as you can

Then 3X10 of strict press @ 50%

WOD

5-10-15-20-15-10-5

Deadlift

BFB

Friday-

5 sets of 4-6 reps of weighted pull-up @ 25%

*on your last set do as many reps as you can

**if not doing weighted, just do 5 maximum effort sets of strict or banded pull-ups. Everybody’s goal should be to do at least one strict pull-up.

Then 3X10 of front squat or C&J @50%

WOD

Partner Workout

One works/one rests

7 min AMRAP

10 t2b

10 thrusters

Rest 5:00

5:00 AMRAP

5 t2b5 thrusters