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…

10/4

Bench Press (close grip) : 1 Rep Max

Bench Press (close grip) 10-10-10

Then:

For time:
100 Push-ups
40 AbMat Sit-ups
30 Box Jumps, 24 in
20 Push-ups
10 Strict Pull-ups
Run 400 m

Buyout

RKC Planks
3 x 1 minute holds

10/3

Javorek bar complex #1
3 sets

5 rounds for time of:
200 m Run
10 Burpees
10 Push-ups
10 Mountain Climbers
10 Sit-up (standard)s
10 Air Squats

Buyout

Thumb Down Rear Delt Flys – 3×20 per side

Extra Credit

200m tire drag