16-20 Oct 2017 Work out of the Day

Going to try something new posting workout of the day for the whole week.  This way you can see what is coming up.  Remember you can always scale the exercises.

MONDAY

Strength/Skill

Squat Clean + Hang Squat Clean + Front Squat
Find Heavy Lift for the Day

WOD

AMRAP in 12 minutes:
Row 10 Calories
Ring Dips (15 men/10 ladies)
20 Overhead KB Walking Lunge Steps (10 right arm, 10 left arm) 55/35

TUESDAY

Strength/Skill

EMOTM 6 minutes:
10 Toes to Bar

WOD

4 rounds for time:
15 Hang Power Snatch (95/63)
30 Double-Unders
Run 600m

WEDNESDAY

Strength/Skill

Shoulder Press (off of 3 rep max)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

WOD

Complete as many rounds as possible in 10 minutes of:
3 Burpees Over Bar
3 Deadlifts
6 Burpees Over Bar
6 Deadlifts
9 Burpees Over Bar
9 Deadlifts
…continue sequence
Rx: 225/155

THURSDAY

Strength/Skill

EMOTM 6 minutes:
10 Wall Balls (30/20)

WOD

3 rounds for time:
20 Box Jumps (30/24)
20 Handstand Pushups or 40 Pushups

FRIDAY

Strength/Skill

Back Squat (off of 3 rep max)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+

WOD

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks (155/103)
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks (155/103)