Programming Week of October 2-6

Monday

WOD:

For time:
Row, 500 m
-- then --
3 rounds of:
15 Handstand Push-ups
10 Double Dumbbell Hang Clean & Jerks, 50/35 lbs
-- then --
Row, 500 m
-- then --
3 rounds of:
10 Deficit Handstand Push-ups, 5/3.5 in
5 Double Dumbbell Hang Clean & Jerks, 50/35 lbs
-- then --
Row, 500 m

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Tuesday

Strength: Front Squat 5-5-5-5-5

WOD: 7 min AMRAP

9 Thrusters, 95/65 lbs
35 Double Unders

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Wednesday

WOD: "Barbara"

5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3 mins between each round.  
Do not include your rest when logging.

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Thursday

Strength: Deadlift 5-5-5-5-5

WOD: 15-12-9 reps, for time of:

Deadlift, 185/135 lbs

Bike Calorie

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Friday

WOD: 30 m AMRAP
Run, 400 m
Double Kettlebell Overhead Carry, 53/35 lbs, 100 ft
Plank Hold, 1 min
Double Kettlebell Front Rack Carry, 53/35 lbs, 200 ft
Right Side Plank, 30 secs
Left Side Plank, 30 secs
Double Kettlebell Farmers Carry, 53/35 lbs, 300 ft