28September2015 – Monday

A. Warm-up

B. Strength – Front Squat:
3×5 @70-75%

C. WOD – 3rds for time:
15 Thrusters (95,65)
12 Burpees

D. Extra – 5x250m Row
*rest 90sec. between rounds
*Go all out on each effort

29September2015 – Tuesday

A. Warm-up

B. Strength – 10min. EMOM:
1 Power Snatch + 1 OHS

C. WOD – 12min. AMRAP:
250m Row
50-ft OH Plate Lunge (45,25)
15 Pushups

D. Extra – Bench Press:
5×5 @70-75%

30September2015 – Wednesday

A. Warm-up

B. Strength –  A)5min. EMOM:
5 Strict Press @70%
Rest 2min.
B)6min. EMOM:
2 Deadlifts @70%

C. WOD – 4rds for time:
400m Run
40 Air Squats

D. Extra – 50 GHD’s for time
OR 75 Abmat situps for time

01October2015 – Thursday

A. Warm-up

B. Strength – 15min. technique/ mobility work

C. WOD – 3rds NFT:
25 situps
20 lunges
15 slam balls (20,14)
200m Run

02October2015 – Friday

A. Warm-up

B. Strength – None

C. WOD – 21-15-9
Back Squats (185,125)
Pullups
Rest 5min…
15-12-9
Front Squats (155,105)
KBS (70,53)
Rest 5min….
9-6-3
OHS (135,95)
HSPU

D. Extra – 5×5 Snatch Grip Sott’s Press