WODS

16 10 2020 – Friday – Back Squat

SWOD
Back Squat (deload)
4×6 (50%, 60%, 70%, 70%+)
————–
METCON

15 C2B Pull Up
10 Overhead Squat 30/20
15 C2B Pull Up
10 Overhead Squat 45/30
15 C2B Pull Up
10 Overhead Squat 52/37
15 C2B Pull Up
10 Overhead Squat 60/45

15 10 2020 – Thursday – Power Snatch

SWOD
Power Snatch
5 @ 60%, 5 @ 65%,
4 @ 70%, 4 @ 75%,
3 @ 80%, 3 @ 80%+
————-
METCON

Buy In – 100 Double Under

21-15-9
Ground to Overhead 52/35
Box Jump 24″/20″

13 10 2020 – Tuesday – Open 18.2

SWOD
Power Clean
5 @ 60%, 65%
4 @ 70%, 75%
3 @ 80%, 85%+
—————
METCON
CF Open 18.2

1-2-3-4-5-6-7-8-9-10
DB Squat 22.5/15
Bar Facing Burpee

until 12min
Establish 1RM Clean

10 10 2020 – Saturday – 10/20/30/40/50

WOD

10 Burpee

20 Wall Ball 10/6
10 Burpee

30 Power Snatch 45/30
20 Wall Ball
10 Burpee

40 Double Under
30 Power Snatch
20 Wall Ball
10 Burpee

50 AbMat Sit Up
40 Double Under
30 Power Snatch
20 Wall Ball
10 Burpee

8 10 2020 – Thursday – Back Squat

SWOD
Back Squat
4 @ 80%, 2 @ 85%
4 @ 80%, 2 @ 90%
4 @ 80%, 2 @ 90%+
—————-
METCON
EMOM 15

1. 200m Run
2. 20 Air Squat
3. 5 Devil’s Press 22.5/15

6 10 2020 – Tuesday – Hang Power Clean

SWOD
12min
Work to 1RM Hang Power Clean
into EMOM 8
3 Hang Power Clean @ 75%
—————
METCON
Teams of 2 – Alternate Rounds
10RFT

20 Double Under
10/9 Cal Row
5 Burpee over Rower