10/16

Front Squat 10×2 at 70% 1RM

Band Deadlift 8×1 at 50% 1RM

Then:

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Buyout

Strict one arm kettlebell press
3×10 each arm

100 Banded Good Morning

10/15

Every 1 min for 10 mins do: 2 Power Snatches, 70% 1RM 2 Overhead Squats, 70% 1RM 1 Squat Snatch, 70% 1RM Then: Every 1 min for 20 mins do: 5 Deadlifts, 135/95 lbs 3 Power Cleans, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs 10 Burpees Perform bar complex on even minutes and burpees on odd…

10/14

Find your Bench Press With Band 1 Rep Max

Then:

For time:
100 Double Unders
75 Wall Balls, 20/14 lbs
50 Pull-ups
25 Overhead Squats, 75/45 lbs
10 Deadlifts, 225/185 lbs
5 Muscle-ups

Buyout

Deficit Barbell Rows
4 x maximum reps

Band Pull apart lying on bench – 3×20

10/9

Push Jerk 8×2 at 70% 1RM Then: Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds : Power Clean Front Squat Push Press…

WOD 10/5

For time: 200 Double Unders — then — Snatch, 5000 lbs Clean & Jerk, 10000 lbs — then — 200 Double Unders Work in teams of 4 with equal amount of men and women. Only one person lifts at a time alternating male and female members.  Team must finish all double unders before proceeding to…