Week 8

October 19th - 24th

Day 1

WOD 151019

A. 6 x 750m, rest 2:50 btw sets

1:47.8/2:41.7        1:47.8/2:41.7        1:47.8/2:41.7       1:47.8/2:41.8       1:47.8/2:41.8          1:47.8/2:41.8

+

B. 4 x AMRAP (-1) cgbp +5lb  240# from last week, rest 2-3min btw sets  5/5/5/4

C. 4 x AMRAP (-1) weighted pull-ups @ 60 #, rest 2-3min btw sets  5/4/4/4

D. 1 set strict hspu to failure  7

E. 10min flexibility

Day 2

WOD 151020

AM

A1. 18sec AD sprint, rest 2:45 then A2  16/19/19/20/17/16

A2. 15sec sled push @ 425#, rest 2:45 then back to A1, x 6  84/78/70/49/50/50

PM

A. 10min to build single rep snatch, rest exactly 5min then B  215#

Day 3

WOD 151021

A1. AMRAP (-2) clean grip deadlift @ 305#, rest 30sec then A2

A2. 100’ sled tow w/long straps – keep sled @ 350#, rest 2-3min then back to A1, x 3-4

-rest as needed-

B. 10 sets @ 90% aerobic effort

15 cal – AD

1-2 squat clean thruster @ 165#

8-10 ghd sit-ups  done

D. practice flexibility

Day 4

WOD 151022

off

Day 5

WOD 151023

A. 10-15min Power Clean Practice – you pick drills, do not exceed 75-95#

-rest/prep as needed-

B. EMOM 8:00 – 1 power clean, load bar each minute until you reach limit… if you fail a rep, rest to top of minute and try again… if you fail again, shut it down… start at 165#

rest to 10:00, then C (85% of B… you will only have 2min to get barbell set up at 85% of heaviest rep of B)

C. AMRAP 8:00 @ 85% effort

3 power clean @ 8% of B

15 wall balls

rest 5:00

+

18 wall climbs for time  

D. 10min flexibility

Day 6

Back felt awful