10/9/2016

Rest

10/8/2016

Open Workout 16.4
Complete as many rounds as possible in 13 minutes
55 deadlifts 225/155
55 wall-ball shots 20/14
55-calorie row
55 handstand push-ups (opens standard)

10/7/2016

A. Deficit Clean Pull to Knee (2 second pause) x 5 reps rest 2:00 x 5 sets
B1. Seated Dumbbell Z Press x 8-10 reps AHAP rest 1 minute
B2. Strict Toes to Bar x 6-8 reps rest 1 minute x 5 sets
+
:20 Second Max Assault Sprint
rest 2:00 x 6 sets
rest 4 minutes x 2

10/6/2016

A. Thruster 5-10-5-10 rest 3 minutes
B. 500m Farmers Carry (44/26)
+
For time:
1000m Row
50 Overhead Squats (75/45)
10 Muscle Ups (scale to 30 pull-ups, 30 push-ups)
*compare time to similar WOD last week*

10/5/2016

Rest Day

10/4/2016

A. Sumo Deadlift - 4-4-4-4 rest 2 minutes (5-10% heavier than last week)
B. Clean From Full Extension - 3-3-3-3 rest 2 minutes (5-10% heavier than last week) - https://youtu.be/jol4LSxIS4A
C. Hang Clean (below the knee) - In 8 minutes work to a tough single
D. Hip Extension 3 x 12-15 reps rest 1:30
+
3 sets:
21 Deadlifts *must be UB* 155/105
15 Calorie Assault Sprint
9 Bar Facing Burpees
rest 1:1 (after each set)

10/3/2016

A. Muscle Snatch From Full Squat - 3 x 3 rest as needed - https://youtu.be/oMWf4ckRqaM
B. Heaving Snatch Balance - 3 x 3 rest 1:30 minute (keep these light and focus on positioning)
C. Hang Power Snatch (position 1) 5 x 2 rest 1:30 minute (build on last weeks numbers)
+
5 rounds (for quality not time):
10 Kipping Pull-Ups (no butterfly)
:20 Second Noes and Toes Handstand Hold
:20 L-Sit Hold
+
Every 4 minutes x 24 minutes (6 sets)
500m Row @ 85-90%