WOD:
Non-syncro version of 2018 Team Series WOD:
5 RFT:
50 DU
50' Single Arm DB OH Lunge (35/50)

Post WOD:
Strict HSPU Strength

WOD:
7 min AMRAP:
10 Squat Snatch (Rx: 65/95, Comp: 95/135)
7 Strict Pull-ups

3 min Rest

5 min AMRAP:
5 Squat Snatch (Rx: 75/115, Comp: 115/175)
14 T2B

Post WOD: DL 3-3-3-3

STRENGTH:
Clean & Jerk

WOD:
For Time:
5-4-3-2–1
Clean & Jerk (Rx: 85/125, Comp 135/185)
Ring MU

STRENGTH:
Push Press 3-3-2-2-1-1
Squat Clean 3-3-2-2-1-1

WOD:
5 min AMRAP: Max Rep DB Clusters (35/50)

STRENGTH:
15 min to build to a 2 rep Thruster

WOD:
For Time:
21-15-9
Thrusters (70/100)
T2B

WOD:
Rowing Intervals:
8x:
:45 Row
2:15 Rest

STRENGTH:
Strict Press 3-3-2-2-1-1

If you are participating in the Partner Throwdown tomorrow (Sat 10/20 @ 9:30 am), you may want to consider going light today on the strict press.

Reminder: There is no 9 AM Free Class or Open Gym tomorrow (Sat. 10/20) because of the Partner Throwdown Event.

STRENGTH:
Front Squat 3-3-2-2-1-1

WOD:
12 min AMRAP:
30 OHS (75/115)
600m run
30 Snatch (75/115)

STRENGTH:
8-6-4-4-2-2-1 Strict Pullup

WOD:
7 min AMRAP:
5 C2B
5 Pullups
5 Burpee BJ Over - Jump Overs (Rx: 20/24, Comp: 24/30)

STRENGTH:
CrossFit Team Series Complex:
Deadlift-Hang Clean-Hang Clean-Jerk

WOD:
For Time:
21-15-9
DL (Rx: 155/225, Comp: 205/315)
HSPU

STRENGTH:
Double Arm DB Bench Press Press 10-10-10-10-10

WOD:
18 min AMRAP:
90’ Double DB Walking Lunges (35/50)
20 Double DB Squats (35/50)
500m Run

STRENGTH:
5-5-5 DL
4-4-4 Power Clean
3-3-3 Hang Power Clean

WOD:
5 min AMRAP:
10 Hollow Rocks
10 Superman Rocks
10 V Ups
20 Ab Mat Sit-ups

WOD:
20 min AMRAP:
400m run
1 max rep set of RMU

Post WOD:
Build to a heavy set of 5 Thrusters

STRENGTH:
10 min EMOM Complex:
4 DL
3 Power Clean
2 Squat Clean
1 Jerk

WOD:
For Time:
21 Clean & Jerk (65/95)
7 BMU
15 Clean & Jerk (65/95)
7 BMU
9 Clean & Jerk (65/95)
7 BMU

STRENGTH:
Front Squat 5-5-5-2-2-2

WOD:
For Time:
100 Air Squats
4 Rope Climbs
75 Air Squats
3 Rope Climbs
50 Air Squats
2 Rope Climbs
25 Air Squats
1 Rope Climb

STRENGTH:
10 min EMOM Complex:
1 Power Snatch
1 Squat Snatch
1 OHS

WOD:
8 min AMRAP:
5 RMU
7 Snatch (Rx: 75/115, Comp: 115/175)