jeudi 31 oct

B] Strength
 

Power clean

5 sets of 3 reps

Note: load over the sets

C] Wod
 

Amrap 15 minutes:

40 wall-balls @ 20/14
20 power clean @ 135/95
100 double-unders

mercredi 30 oct

B] Strength
 

Overhead squat

5 sets of 4 reps

Note: load over the sets.

C] Wod
 

For time:

2000m / 1750m row

*every 2 min —> 20 squats
**start with 20 squats

mardi 29 oct

B] Strength
 

Every 90 seconds, for 15 minutes:

2 split jerk

Note: load over the sets. From rack

C] Wod
 

3 rounds for time:

30 alternate dumbell snatch @ 50/35
20 chest-to-bar pull-ups
10 shoulder-to-overhead @ 155/105

lundi 28 oct

B] Strength
 

Power snatch

5 sets of 4 reps

Note: load over the sets

C] Wod
10-9-8-7-6-5-4-3-2-1 for time:

Hang squat snatch @ 75/55
Burpees box jumps @ 24/20

vendredi 25 oct

B] Strength
 

Every 90 seconds, for 15 minutes:

2 hang squat snatch

Note: load over the sets

C] Wod
 

30-20-10 for time:

Hang power snatch @ 95/65
Wall-balls @ 20/14
Push-ups

jeudi 24 oct

B] Strength
 

4 rounds not for time:

60 seconds of farmer hold @ heavy
5-10 strict toes-to-bar
5-10 strict handstand push-up OR ring dips

C] Wod
 

5 rounds of 3 min work of:

8 hang power clean @ 135/95
8 toes-to-bar
Max calories row in the remaining time

1 min re...

mercredi 23 oct

B] Strength
 

Front squat

5 sets of 5 reps

Note: load over the sets.

C] Wod
 

Amrap 15 minutes:

*2 muscle-ups

3-6-9-12-15...

Deadlift @ 185/125
Box jumps @ 30/24

mardi 22 oct 

B] Strength
 

Push-press

5 sets of 5 reps

Note: load over the sets

C] Wod
 

2 rounds of:
10 push-press @ 155/105
12 chest-to-bar pull-ups

Then

2 rounds of:
10 thrusters @ 115/75
50 double-unders

lundi 21 oct

B] Strength
 

Every 90 seconds, for 15 minutes:

2 x squat clean + jerk

Note: load over the sets

C] Wod
 

3 rounds for time:

500m row
21 burpees over bar
9 squat clean @ 185/125

Time cap 20 min

vendredi 18 oct

B] Strength
 

Power clean

5 sets of 4 reps

Note: load over the sets

C] Wod
 

10-9-8-7-6-5-4-3-2-1 for time:

Thrusters @ 95/65
Box jumps @ 24/20
Ring dips

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