7 thoughts on “Friday October 19”

  1. AM:
    Snatch Work
    2×95, 6×100, 2×105, 2×110, 2×115
    Clean Work
    2×130, 2×135, 2×140, 2×145

    PM:
    Narrow Bech
    5×95, 5×105, 4×115
    WTD PU
    3×25#, 3×30#, 3×35#, 5×20#
    7 min AMRAP: 5 rounds + 1PU (Rx)
    51 Burpees

  2. AM: block snatch – 8 singles on the min up to 175
    block clean – 8 singles on the min up to 285 (pr +10)
    TTB on the min for 7 mins
    PM: Narrow bench speed sets 5×5 at 175
    strict weighted pullups up to 45×3, max set 25×7
    7 RFT of B^ – 7:30 (pullups, not CTB)

  3. Bench 3×5 at 120
    WTD pull-ups: 3×3 at 25, 2×3 at 35, 1×7 at 20
    Metcon: 5,4,3,2,1 rope climb and 15,12,9,6,3 power clean at 135…19:10=time

  4. Saturday:

    A) Block cleans to 225
    B1) HBBSquat 5 x 5 to 295, 305 x 3 then fail
    B2) Close grip bench 5×5 to 205, 225 x 3 or 4 then fail
    B3) 5 Clap pushups
    C) Wednesday WOD
    25 KBS, 200m sprint, 25 GHD, 20KBS, 200m sprint, 20 GHD, 15 KBS, 200m sprint, 15 GHD, 200 m sprint
    11:04 with 2.5 pood overhead swings

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