October 2016

OHS/KTOE/KBS

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 1-10 reps of: Overhead Squat (95/65) KtoE (T2B) *10 KBS after each set (53/35) Example-1 OHS, 1 KtoE, 10kbs 2 OHS 2 KtoEs, 10kbs, 3,3, 10 kbs, ect.

Partner WOD

Strength 3×3 Wall Walks Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day Partner WOD – For Time. With a partner, complete the following: 3 rounds (adv. 4 Rounds) 250m row Hollow Hold *one person rows, one person holds hollow position *each person completes 3 rounds of each, relay style

“Cindy Full of Grace”

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day “Cindy Full of Grace” 3 Rounds For Time: (adv. 5 Rounds) 3 Cycles of “Cindy” 10 Power Clean & Jerks (adv. 135/95 lbs) *1 Cycle of “Cindy” is: 5 Pull-ups 10 Push-ups 15 Air Squats

Sprint/Sit-ups/Double Unders

Strength Power Clean 3-2-2-1-1-1 Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day Every 3 min. for 15 minutes (or 5 Rounds) Sprint 200m Max rep sit-ups Sprint 200m Max rep double unders Sprint 200m Max rep sit-ups Sprint 200m Max rep double unders Sprint 200m Max rep sit-ups

Row/Wall Ball/Burpees

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day AMRAP 20 min. 2000m Row -then- AMRAP in as many rounds as possible: 7 Wallballs (20/14) 7 Burpees

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