1736:

1736: Monday 10/23
STRENGTH: box squat 3 3 2 2 1 1
A. EMOM 8
Odd minutue – strict pull up 60% of ME.
Even minute – strict push ups (choose 5,10,15 or 20?)
B. Amrap 15
4 hang power clean 135/95
8 T2B
12 db thrusters 30/20
24 DU

1734: Chelsea

1734: Friday 10/20
Chelsea
EMOM 30
Strict pull ups – Pick a #1-5 reps?
Strcit push ups – Pick a # 2-10 reps?
Air squats – Pick a # 5-15 reps?
5/10/15 is the RX standard however pull ups are to remain strict during Strictober!
Choose the appropriate rep scheme or ask your coach? Work fast and deliberately to earn
the short break at the minutes end. If you need chaulk each and every round run your ass off
to get back to PU bar on time! Last: over 4 years ago.

1733:

1733: Thursday 10/19
STRENGTH: b. press 8X2 across
A. EMOM 10
2 rep DL + hang squat clean + push jerk
B. Death by power snatch/LOTBB
Power snatch (Keep it light here. Goal is to get 8 rounds or better) No BB dropping!
Lateral over the bar burpee

1732:

1732: Wednesday 10/18
wod: 5 RFT
10 push ups – 0 0 0 1
12 box jumps 24/20
15 wall balls
400 m run

finisher:
5X10 arm haulers
5X10 superman rock s

1731:

1731: Tuesday 10/17
STRENGTH: EMOM 10
2 split jerk
A. teams of 3 row 100 cal (13 minute cap)
B. EMOM 6
each round begins with 10 T2B then plank the remainder of the minute
C. Tempo push ups – 2×10/15 Tempo 2 1 1 1 (rest 3 minutes between sets)
D. 1 strict pull up max effort

1729:

1730: Monday 10/16
STRENGTH: b. squat 3 3 2 2 1 1
wod: 5 rounds
5 power cleans 135/95
10 strict pull ups (if you break short of 10 reps perform 2 sets of total effort. ex. 7 total, partition 4/3 for remaining 4 rounds) take no more than 1 break each pull up round.
15 strcit push ups 0-0-0-1 (scale HRPU 10 reps)
20 box jumps 18/12
rest 1 minute