10/30

Row
10 rounds
30 seconds on/30 seconds rest

EMOTM
5 minutes
3 back squat (125)
5 Pushups

EMOTM 10 Minutes
2 Power Snatch
1 Strict Muscle-up/Strict/Weighted Pull-up

AMRAP 10 Minutes
5 Power Cleans (185/125)
20 Air Squats
30 Double Unders (10 Burpees instead due to room constraints)

EMOTM
Power Snatch (85)

Metcon:
9+ rounds. Classes were huge so we did this as a partner wod. Worked w/Luke so actually scaled up to 135 on the power cleans. Felt good.

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10/26

EMOTM 10 Minutes
1 Squat Clean
2 Muscle-ups/Transitions/Strict Pull-ups

3 Rounds
1 Minute Row
1 Minute Rest
1 Minute Dumbbell Thruster (35s/25s)
1 Minute Rest

EMOTM
Squat Cleans (105)
1 MU attempt each round

Metcon: 203rx

10/25

Squat Snatch
2-2-2-2 (80% 1RM)

3 Rounds
15 Power Clean (155/105)
15 Hand Release Push-ups
Run 400m

SS
75-75-75-75

Metcon: 13:24rx

10/22

Squat
10-10-10

Tabata (8 Rounds Each)
Push-ups
Sit-ups
Row (Cal)

Squat
165-155-155

Tabata: 203rx

“Eva”

“Eva”
5 Rounds:
Run 800m
30 KB Swings (70/53)
30 Pull-ups

Scaled to 35#
DNF. Bleh.
Wet through 1 round and the 2nd run and decided my body wasn’t gonna cooperate. Bastards.

10/19

EMOTM 10 Minutes
3 Front Squat
3 Muscle-ups/Transitions/Ring Dips

You may use a rack for the front squat, but for the sake of crowding, please don’t unless you are really pushing the weight.

5 Rounds
10 Toes to Bar
10 2 DB Shoulder to Overhead (50/35)
10 1 DB Step up (20/16)

10/14

2.5 mile run with Brian