Thurs 10/29/15
DB Shoulder Press – 12 10 8 6 4 Back Squats – 5×3 – Build to Heavy 3 WOD 4 Rounds 500m Row 6 Deadlifts @ 185/135 9 Box Jump Overs @ 24/20 Note – Up North stairs to rowers, down South stairs.
Weds 10/28/15
Bench Press – 5×5 – Build to heavy set of 5 BP – 1xME to 20 @ 50% of 5RM Sumo Deadlifts – 4×10 WOD Buy In – Patriot Run 10! C2B Pull Ups Push Ups Goblet Squats (24/20) 15 Dubs – Sub 30 singles + 5 Burpees
Tues 10/27/15
5-10mins Warm Up/Stretch/Mobility Warm Up Tri. Run 5 Burpees 10 Hollow Rocks 15 Superman 20 Sit Ups Power Cleans – 5×3 – Build to Heavy 3 – Unbroken 10min EMOM Power Clean + Squat Clean + Front Squat + Push Jerk
Mon 10/26/15
Front Squats – 5×3 – Build to heavy 3 Then FS – 1xME to 20 @ 60% of Heavy 3 WOD 27-21-15-9 WBS @ 20/14 10 Burpees to Plate @ 45/25 Tri. Run Then For Time – 1500m row
