Programming Week of October 8-13

Monday

Strength:
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Jerk 5-5-5-5-5

WOD:
9-6-3 reps, for time of:
Ring Dip
Shoulder-to-Overhead, 185/125 lbs

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Tuesday

WOD: For time:
60 AbMat Sit-ups
6 Rope Climbs
30 Alternating Pistols
50 AbMat Sit-ups
5 Rope Climbs
24 Alternating Pistols
40 AbMat Sit-ups
4 Rope Climbs
18 Alternating Pistols
30 AbMat Sit-ups
3 Rope Climbs
12 Alternating Pistols

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Wednesday

Strength: 
Complex: Squat Cleans, Front Squats, and Hang Squat Cleans : 1-1-1-1-1-1-1

WOD: 6min AMRAP
3 Squat Cleans, 155/115 lbs
6 Lateral Burpee Over Bars

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Thursday

Each for time:
Run 800 m
Rest 2 mins
Run 400 m
Rest 1 min
Run 200 m

WOD:  8 mins AMREP:
1 Bar Muscle-up
1 X 10 Double Under
2 Bar Muscle-ups
2 X 10 Double Unders
3 Bar Muscle-ups
3 X 10 Double Unders...
Continue adding 1 rep each round to each movement until time expires.
*Double Unders are unbroken as RX

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Friday

Strength: Deadlift (Axle) 3-3-3-3-3-3-3

WOD: Baseline
For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

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