1:00 OHS Hold w/ PVC
Then
2 Rounds
3 Inchworms
10 Ground to Overhead w/ Plate
15 UB Wallballs


Every 2:00 for 16:00 (8 sets)
2 Tempo Pull Squat Snatches
Drop and Reset between reps Start around 60% and add weight if it looks and feels good.
Compare to Oct 4th.

Every :90 for 3:00 (2 sets)
10 DB Power Cleans
Max DB Shoulder to OH in remaining time

Rest 3:00

Every :90 for 3:00 (2 sets)
10 DB Shoulder to OH
Max DB Power Cleans in remaining time DBs:
50s/35s or less

Feel: Muscular Overload

Pacing: Sustain

Target Score: 50+ total reps of “max rep” movement

Firebreather Score: 80+ total reps of “max rep” movement

Scaling

• DB Weight: athletes should be able to do the buy-in movement in 1 set, and have a minimum of :45 per round with the secondary DB movement.

Extra work.
Grab a bike and hit 15 minutes on it at a forever pace

400m Run
2:00 Banded Glute Activation
Then,
AMRAP 5 Minutes
10 Cossack Squats
10 Spiderman Lunges
15 Empty bar back squats

Pause Back Squat
5×5 AHAP Full pause in the bottom (1 Mississippi) each rep. Start at roughly 60% and add weight each set.

Wod

EMOM 8 Minutes
200m Run If a round is failed, rest the following round and add the incomplete round to the end. 11 round cap.

Feel: Cardio

Pacing: Reach

Target Score: Finish all 8 Rounds with no failed rounds

Firebreather Score: Sub-:45 per round, or at faster than PR 1 Mile pace.

Scaling

• Run: If running isn’t an option, a 200m Row or ski is a comparable substitution. Reducing the distance for those that arent liking running is an acceptable sub as long as you are running about 45 seconds each round

There is purposely no extra work today. A 5×5 pause back squat with a warm up should take almost the whole hour. Its ok if you dont make it to the run or use the run as your extra work if you take the entire hour to squat

1:30 PVC Pass Throughs
Then
AMRAP 6:00
50’ Walking Lunge
10 Empty Bar Hang Clusters
:20 HS Hold or barbell overhead locked out

Wod- A lot of this will be outside so you if you think you are going to melt because of the elements prepare accordingly.
AMRAP 20 Minutes, Alternating Full Rounds w/ a Partner:
As an unbroken complex:
5 Touch and Go Squat Clean Thrusters 95/65lbs

Immediately into:
30′ UB OH Walking Lunge 95/65lbs The complex is performing all clusters unbroken, touch and go. Once the final cluster is locked out overhead, begin lunging. For scoring, 5′ = 1 rep.

Feel: Muscular Overload
Pacing: Reach
Target Score: Each Partner performs 7+ Rounds
Firebreather Score: EMOM or faster
Scaling

• Barbell: Should be light enough that athletes do not hesitate to go when it’s their turn. Err on the side of lighter if athletes are between deciding between two different weights.
• OHWL: If OH mobility is an issue, a front rack lunge is the preferred substitution.

We are looking for partners to trade fast sets back and forth for the entire 20 minutes. move through 2-3 reps of both movements, in succession, before determining if the weight is appropriate.


Extra work. please clear the rope area shortly BEFORE the next class starts. Not after

8 Rounds (Or next class starting is your time cap)
You dont have to wait for someone else to go if you want to start this. just go
10 Burpees to 6″ Target
1 Legless Rope Climb Rest 1:00

Warm up
AMRAP 8:00
10 DB Floor Presses
10 DB Deadlifts
100m DB Farmers Carry

Strength skill
Every Minute For 3 Minutes
3 False Grip Ring Rows
Every Minute for 3 Minutes
2 Low/High Ring Transitions
Every Minute for 3 Minutes
1-3 Muscle Ups or 2 Ring Transitions
*Pick the appropriate versions based upon fitness
We want to see athletes of all levels working on the requisite skills for muscle ups, regardless of current capacity. Take the extra time today to drill the importance of the false grip so that athletes increase their chances of success.

Wod
AMRAP 17 Minutes
100m 45lb Plate Carry
10 Box Jumps 24/20
3 Muscle Ups*
*Should be 1 set

Rx is rings

Feel: Cardio **that means stay moving the whole time, scale appropriately

Pacing: Sustain

Target Score: 8+ Rounds

Firebreather Score: 12+ Rounds

Scaling:Plate Carry: Can be a walk if necessary, but everyone carries something. May be carried anyhow. Reduce loading if needed.

Box jumps
Reduce height but keep everyone jumping if possible. A tall step up is a great sub for someone who cannot jump.
Muscle ups: Must be one set, reduce reps to allow for an unbroken set. If muscle ups are inconsistent, scale back to the most difficult pull up option or bar muscle ups.


Extra

Every 2 minutes for 10 Minutes
5 Strict Presses Keep weight in the 60-75% range, reps should feel fast.

2 Rounds
200m Run
15 KB Swings
20 S-Arm KB Push Presses (10/arm)
:20 Hollow Body Hold

Start loading up those deadlift bars

Deadlift
1×[email protected]%
1×[email protected]%
1×[email protected]%
1×[email protected]%
1×[email protected]%
Reps are touch and go.
After each set of deadlifts, perform 3 Seated box jumps for maximum explosiveness.
Rest 3-4 minutes after the jumps.
The goal is for each set to be roughtly 2.5% or simply slightly heavier than last week.

Wod
AMRAP 20 Minutes
25″ HS Walk or 2 wall walks or 10 strict DB presses
9 Lateral Bar Burpees
8 OH Squats 135/95lbs
9 Lateral Bar Burpees