WoDs Week of 10/9/2017

Monday:
5 Minutes Banded March
5 Minutes Banded Air Squats
3x10 OHS w/ Earth Quake Bar
3x10 Behind the Neck w/ Earth Quake Bar

Tuesday:
24 Minute EMOM:
A: Dips
B: Bent Over Rows
C: Clean High Pull

Evening:
You go, I go
Run 200m
4 115# Thrusters
6 115# Hang Cleans
8 50# DB Snatch (4 per arm)
10 Box Jump Overs

Wednesday:
Lunch:
Hike Gunner

Evening:
Strength/Skill:
(1) Deadlift (10@225, 10@275, 10@315) + Bench Press (10@135, 10@145, 10@155)

Met-Con:
3 Rounds
(1) 30 Double Unders
(2) 15 KB Swings (50/70lbs.)
(3) 10 Toes to Bar
* Rest 5 minutes
3 Rounds
(4) 10 Toes to Bar
(5) 15 KB Swings
(6) 30 Double Unders

Thursday:
Lunch:
Hike Gunner

Evening:
Strength/Skill:
(1) Power Clean + Clean 5 sets, 155 - ended @ 215

Met-Con:
15-12-9
(1) Axle Bar Power Cleans (85/125lbs.)
(2) Axle Bar Thrusters


Friday:
Lunch:
Hike Gunner

Saturday:
Pre Race:
10 Minute EMOM:
A: 5 Star Jumps, 10 Hang Cleans 115#
B: 5 Burpees, 10 Push Press 115#

13.1 Mile Trail race

Afternoon:
5 Rounds
Run 400m
20 Wall Balls

Rest 4 minutes

5 Rounds
Run 200m
Do Not Drop Bar
2 Squat Cleans with 165#
2 Hang Squat Cleans 165#

Rest 4 minutes
1 Round: all weight 95# for below
15 RDLs
Run 200m
15 OHS
Run 200m
15 Push Press (not jerk)
Run 200m
15 Thruster
Run 200m
15 Hang Cleans
Run 200m
15 Power Snatch
Run 200m
5 Bear Complex