Week of 10/24/16 - 10/28/16


Published October 23, 2016


Abby hitting a snatch PR!!!!

Monday “AMRAP This” 8 minutes on - 4 minutes off
8 Minute AMRAP
- 5 Power Snatch (95/65)
- 10 Deadlifts
- 15 T2b

8 Minute AMRAP
- 10 Push Ups
- 20 Pull Ups
- 30 Walking Lunges (15R + 15L)

8 Minute AMRAP
- 20 AKBS (53/35)
- 30 Sit Ups
- 40 Double Unders

Tuesday
Bench Press; OT2M - 6x3 @ 75% & Bench Rows 5x5

Conditioning
- 1600m Run
2 Minute Rest
- 800m Run
1 Minute Rest
- 400m Run

Wednesday
Power Clean OT:40s - 12x2 @ 75% 3:30 REST Back Squat OT:40s - 12x2 @ 75%

GV Clash of the Fittest “Superfly Scaled” WOD
11 Minute AMRAP
- 7 Plate Burpees
- 11 Box Jump Overs
- 14 RKBS (53/35) (rx = 14 pull ups)

Thursday
Workout of the Month
- For Time complete 100 DU or 200 SU

20 Minute Conditioning
- 500m Row
- 400m Farmers Walk (53/35)

Friday
Deadlift; OT2M - 6x3 @ 75%

For Time
- 50 Cal Row
- 40 Alternating V-Ups
- 30 Hang Power Cleans (135/95)
- 20 Alternating Pistols
- 10 HSPU



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