October 28 - November 2

Monday

Front Squat
On the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

WOD: "Workaholic" 3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

Tuesday

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

WOD: "Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row

Wednesday

10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

WOD: "IHOP" AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans @165/115
5 Hang Squat Cleans
5 Squat Cleans

Thursday

WOD: For Time
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

3 Rounds, Not For Time:
15 Hollow Rocks
10 Empty Barbell Good Mornings
15 GHD Sit-ups/ ab mat sit ups
10 Hip Extensions / superman

Friday

Open 20.4