Wednesday October 10th

STRENGTH
strict press 4x3 linear
65lbs

WOD
30-20-10
Power clean 95/65
Box jump 24/20
95x20
75x40
9:25

5 Rounds for Time:
- 10 KB Swing: 55 lbs
- 20 GHD Situp
- 30 Walking Lunge
- 400m Run

5 Rounds:

3 Minutes to complete:
200m Run
9 DB Snatches Single Arm (35#)
11 Push Ups
13 Body Squats
Max Reps KB Swings (55#)

Keep score by total number of KB Swings after all 5 rounds.

30 KB Swings #53/35
30 DU
30 SDHP w/ same KB
400M Run
100M Sled Drag 135/90
30 SDHP w/ same KB
30 DU
30 KB Swing #53/35

21-15-9 (2:23)
russian twists (4 count)
flutter kicks (4 count)

5 Sets of 12
Decline Bench Press (BP) #185
Tricep Extensions #50

21-15-9 (6:22)
Wall Ball #20
Pushup (PU)
Box Jumps 24"

Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24" box

95#... Hang squat clean
9 planks

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

50 burpee pull ups (prescribed WOD cat in half)
Used 20" box to reach pull up bar

Endurance;
2x500 Row
D: 2;10
WOD: 6x
12KB swings
12 lunges
8 sit ups

Donna: 17+
Katie: 20:24

1000m Row
4 Rounds of:
10 Burpees
10 Pullups

For Time