10/7 - 10/12

Friday Night Lights starts this week! The WOD's on Fridays will be released by CrossFit Thursday nights :)

Monday Strength (20 minutes) Barbell Overhead Lunge *post heaviest load for 25' overhead lunge WOD (14 minutes) 3 Rounds 400m Run  15 OHS 95/65 *135/95 15 pull-ups *chest to bar scaled 75/55 and regular pull-ups *14 min cap Tuesday Strength (20 minutes) E2MO2M - Power Cleans 12 min Minute 0-2: 5@ 70-75% Minute 2-4: 3@ 75-80% Minute 4 - 6: 3@ 80-85% Minute 6 - 8:  2@ 85-90% Minute 8 - 10: 1@ 90-95% Minute 10-12: 1@ 100% WOD - 3 Rounds for time (15 minutes) 21 - Single Dumbbell Squats 55/35 (athlete can hold dumbbell any way they like as long as they hit full depth in squat) 15 - Dumbbell Box Step-overs 55/35 (2 dumbbells) 20" box for everyone 9 - Deadlift Burpee Dumbbells 55/35 Wednesday Strength  Thrusters from the ground (build to a heavy triple) WOD  5 x 3 Minute AMRAPS w/2 min rest between each round 7 HSPU *strict 9 Toes To Bar 5 Squat Cleans 135/95 *155/95 ME MUs (ring/bar) *score is total MUs scaled Thursday Skill:  ME unbroken set of Wallballs.  5 sets of across EMOM - 10 minutes Goal of this skill is to work on increasing maximum sets of unbroken WB or trying to challenge yourself to a heavier wallball.  For example, if athlete is chooses a 30# Wallball athlete should shoot for 5-10 unbroken during each of the 5 rounds of WBs.  If athlete is working on maintaining higher sets of reps 15 - 20 reps depending on his/her capabilities.   Odd Minute - Wall Balls Even Minute - 5 Burpees WOD 50-35-20 Double-Unders AbMat sit-ups Directly into 50-35-20 Double Unders Air Squats Friday FNL Saturday WOD -  50-40-30-20-10 10-20-30-40-50 Med Ball Cleans Box Jumps 1 Rope Climb after each movement for example... 50 Med Ball Cleans 1 Rope Climb 10 Box Jumps 1 Rope Climb 40 Med Ball Cleans 1 Rope Climb... Challenge * 30/20 for Wallballs Legless Rope Climbs