Week of October 20-25, 2014

Monday

2 Rounds For Time:

20-Box Jumps 30"

5-Muscle Ups

30-Box Jumps 24"

5-Muscle Ups

40-Box Jumps 20"

5-Muscle Ups

Tuesday

Shoulder to Overhead 5x3xAHAP

3 Minute AMRAP:

3-Power Clean 155/105#

6-Push Ups

9-Squats

Rest 1 Minute

Complete 5 more rounds for a total of 6

Add all reps together for total score

Wednesday

For Time:

21-Deadlift 225/155#

400 Meter Run

18-Deadlift 225/155#

400 Meter Run

15-Deadlift 225/155#

400 Meter Run

12-Deadlift 225/155#

400 Meter Run

*If your deadlift max is not at least 375/255# then use 60% of your current 1RM

Thursday

5 Rounds For Time:

10-Strict C2B Pull Ups

10-Alternating Pistols

20-Slam Balls 40/30#

10-Paralette Push Ups

10-OH Lunges 20/14#

Friday

Deadlift from Blocks 1RM

20 Minute AMRAP:

15-OH KBS 70/53#

Max Wall Ball 20/14# to 12' & 10' Target

*Partner WOD!  Partner completes 15 OH KBS while partner performs as many wall balls as possible.  Then the partners switch places.  WOD score is total wall balls.  This can also be done with 3 athletes with 1 partner taking a rest station in rotation.