Week of October 5

Monday, October 5
Warm up to
1 Negative Front Squat @ 105%
and
1 Max Effort Pull-up Test, you may use any combination of pull-up techniques

WOD:
AMRAP 12 Minutes
10 Burpees
25 Double-Unders
or
for those participating in the challenge you need to complete
Lurong Living Chipper Workout

Complete 50 repetitions each of the following movements in a 15 minute time cap:

• Wall Balls | Med Ball Cleans
• Dumbbell Snatches
• Pistols | Single Leg Squat Touchdowns | Air Squats
• Chest 2 Bar PU | Pull Ups | Ring Rows

Tuesday
Skill/Test:
Max Effort Handstand Push-ups

WOD:
4 Rounds for time:
50m Walking Lunges
50 Sit-ups

Wednesday:
Skill:
8 Sets of 3 reps Power Clean @ 60% of your 1 rep max

WOD:
3 Rounds for time:
Run 400m
15 Pull-ups
50 Air Squats
15 Pull-ups

Thursday:
Bear Complex:
7-7-7-7-7
Without resting the barbell on the ground perform the following sequence seven times:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*The Power Clean into front squat may not be a squat clean
**The front squat into Push Press may be combined
***The back squat into push press may also be combined

Friday:
Skill
12 Sets of 2 reps Box Squats working up in weight to a difficulty level of about 6 (on a scale of 1-10)

WOD:
"Rankel"
AMRAP 20 Minutes
6 Deadlifts (225#/185#)
7 Burpee Pull-ups
10 Kettlebell Swings (2 pood/1.5 pood)
Run 200m (out the back door and in the front door, without the loopty-loop)