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…

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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

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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

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Thumb Down Rear Delt Flys – 3×20 per side

Extra Credit

200m tire drag

10/2

Deficit Deadlift : 1 Rep Max

Sumo Deadlift 8-8-8

Then:

Complete as many rounds as possible in 10 mins of:
5 Snatch Grip Deadlifts, 185/135 lbs
3 Muscle-ups
5 Box Jumps, 24 in

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200 band leg curls

10/1

Every Minute on the Minute for 10 Minutes of: 2 reps Split Snatch at 70% 1RM Every Minute on the Minute for 10 Minutes of: 2 reps Power Jerk at 70% 1RM Then: Complete as many rounds as possible in 15 mins of: 20 Double Unders 10 Thrusters, 65/45 lbs 10 Burpees Buyout L seats…

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9/30

Bench Press with bands
6×3 at 40% 1RM

Inverted Rows
3 x Maximum reps possible

Then:

21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up

Then:

Double Kettlebell Presses
4×10

Standing Triceps Presses
4×20

9/28

Team Chief

Complete as many rounds as possible in 10 three minutes rounds of::

3 Power Cleans 135/95
6 Push-ups
9 Air Squats

Work in teams of 2 alternating rounds
For each cycle restart the AMRAP.

9/27

Banded Deadlift
9×1 at 50% 1 RM bar weight

Box Squat 10×2 at 70% 1RM
Rest 30 secs between sets.

Then:

Complete as many rounds as possible in 10 mins of:
5 Front Squats, 135/95 lbs
5 Sumo Deadlifts, 135/95 lbs
10 Toes-to-bars

Then:

A single set of Kettlebell Sit-ups for max reps.

9/26

Kettlebell Snatch
Perform as many reps as possible in 5 minutes.  Switch hands often as needed and the bell can only be put down once.
Rx 24/16kg

Then:

Complete as many rounds as possible in 20 mins of:
10 Burpees
10 Thrusters, 95/65 lbs
Run 200 m

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Turkish Get Up : 1 Rep Max

9/25

Bench Press : 1 Rep Max

Tricep Extension 8-8-8-8

Then:

Complete as many rounds as possible in 10 mins of:
10 Push-up (hand release)s
20 Double Unders
10 Pull-ups

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Banded Triceps Press

Bent Over Barbell Row 20-20-20-20