10/12
Fran
21-15-9 time of:
Thruster, 95/65 lbs
Pull-ups
Thruster, 95/65 lbs
Pull-ups
10/10
Banded Kettlebell Swing
10-10-10-10-10-10-10-10-10-10
Then:
Helen
3 rounds for time of:
Run 400 m
21 Kettlebell Swings 24/16kg
12 Pull-ups
Buyout
Planks against maximum band tension
3 x 1 minute
10/8
Squat Snatch : 1 Rep Max
Every Minute on the Minute for 20 Minutes
On Even Minutes perform 10 Deadlifts, 225/185 lbs
On Odd Minutes perform 10 Burpee (double push-up)s
Buyout
3×20 Hollow Body Rocks
10/7
Front Squat 10×2 at 70% 1RM
Band Deadlift 6×1 at 50% 1RM
Rest 30 secs between sets.
Then:
3 rounds for time of:
50 Double Unders
20 Banded Kettlebell Swings, 32/24 kg
20 Dimmel Deadlifts, 185/135 lbs
WOD 10/5
For time: 200 Double Unders — then — Snatch, 5000 lbs Clean & Jerk, 10000 lbs — then — 200 Double Unders Work in teams of 4 with equal amount of men and women. Only one person lifts at a time alternating male and female members. Team must finish all double unders before proceeding to…
Details10/4
Bench Press (close grip) : 1 Rep Max
Bench Press (close grip) 10-10-10
Then:
For time:
100 Push-ups
40 AbMat Sit-ups
30 Box Jumps, 24 in
20 Push-ups
10 Strict Pull-ups
Run 400 m
Buyout
RKC Planks
3 x 1 minute holds
10/3
Javorek bar complex #1
3 sets
5 rounds for time of:
200 m Run
10 Burpees
10 Push-ups
10 Mountain Climbers
10 Sit-up (standard)s
10 Air Squats
Buyout
Thumb Down Rear Delt Flys – 3×20 per side
Extra Credit
200m tire drag
10/2
Deficit Deadlift : 1 Rep Max
Sumo Deadlift 8-8-8
Then:
Complete as many rounds as possible in 10 mins of:
5 Snatch Grip Deadlifts, 185/135 lbs
3 Muscle-ups
5 Box Jumps, 24 in
Buyout
200 band leg curls