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MONDAY OCTOBER 5th

Strength

3,3,3 Overhead Squats
3,3,3 Front Squats
3,3,3 Back Squats

*Increase loads throughout sets and movements

WOD
“Head, Shoulders Knees and Toes”
21,15 and 9 of
Power Cleans (135/95)
Shoulder to Overhead (135/95)

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SATURDAY OCTOBER 4th

9 am: Members only weightlifting

10 am: Open house WOD

11 am: Open house WOD

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FRIDAY OCTOBER 3rd

Strength
5 sets of
3 snatch grip push presses from behind the neck
3 OHS

*Try to increase weight each set

WOD
10-9-8…1
Front squats 135/95
Run 200 meters after each round (1 1/2 laps)

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THURSDAY OCTOBER 2nd

Strength
Deadlift
Work up to a 5 rep max
Then 2 sets of 5 @ 90% of 5RM

WOD
4 rounds for time
6 shoulder to overhead 135/95
12 push ups
24 double unders

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