WoDs Week of 10/23/2017

Monday:
8 Rounds, Rest 1:30 Per Round
8 DB Power Clean 55#
8 DB 55# Elevated Reverse Lunuge
8 deficit push ups

Evening:
Strength/Skill:
(1) Pull-ups (Weighted/Strict/Box or Low Bar)
1-1-1-1-1
(2) Hanging "Active Shrugs"
1x10
Met-Con:
6 Rounds
2 minutes on/2 minutes off
(1) 3 Hang Power Snatches (65/95lbs.)
(2) 6 Burpees
(3) 9 Toes to Bar

Tuesday:
6x6 Single Leg Weighted Box Pistols
6x6 Back Squat
6x6 RDL
6x4 Power Cleans

Evening:
Strength/Skill:
(1) Ring/Bar Dips (Weighted/Strict/Toe Assisted)
1-1-1-1-1
(2) Dip Pulses
1x10
Met-Con:
10 Rounds
(1) 35 Double Unders
(2) 9 DB Push Presses (35/50lbs.)

Wednesday:
Morning:
Fasted 3 mile hike

Lunch:
4x10 Banded Behind the neck Presses
4x10 EarthQuake Bar Press
4x12 Dips
4x10 Bent Over Row

Thursday:
Rest

Friday:
10 185# Clusters
Rest 5 Minutes
15 155# Clusters
Rest 5 Minutes
20 135# Clusters
Rest 5 Minutes
30 95# Cluters

Saturday:
Hang Power Clean Ladder
10 - 135#
9 - 140#
8 - 150#
7 - 160#
6 - 170#
5 - 180#
4 - 190#
3 - 195#
3 - 200
2 - 205

Then
Run 6 Miles on Trails

Sunday:
Active Recovery - 5 mile jog on trails