MONDAY
“Full Throttle”

Strength
Back Squat 3 Sets: 6 @ 72%; 3 @ 82%

WOD
3 Min AMRAP x 4 Sets:
200m Run
18 KB Swings 53/35 FB: 70/53
Max Burpee Box Jumps 24/20” FB: Max Burpee Bar MUs
**1 Min Rest**

FRIDAY
“Oktoberfest”

Strength
Bent Over Barbell Rows 4 sets of 6 reps (3-5 heavier than previous weeks) stay @ same weight unless this is your first time doing the movement)

WOD
17 Min AMRAP
6 Ring Rows FB: 2 Muscle-ups
9 Toes-2-Bar
12 Alternating DB Snatch 35/25 FB: 45+/35+
15 Air Squats FB: 10 Alternating Pistols

THURSDAY
“Cleaning Day”

Strength
No particular order
5 reps of GHD Back Extensions
60-90” in Plank with plate on upper back 45/25
Max chin over bar hold (any grip)
10 Single Leg Deadlift (5/5) with KB

WOD
15-12-9
Power Clean and Jerks 115/75 FB: 135/95
Cal Row
Strict Pull-ups
200m Run each round

WEDNESDAY
“Whitten-Partnered Up”

WOD
5 Rounds for Time with a Partner (I go, you go style; split reps however you like; except run together)

22 KB Swings 53/35 FB: 70/53
22 Box Jumps 24/20”
400m Run Together
22 Burpees
22 Wall Balls 20/14

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

TUESDAY
“9 Days of Fall”

Technique
1 Power or Squat Snatch + 1 Hang Power or Squat Snatch 15 Mins

WOD
For Time: In the format of 12 Days of Christmas

1 Power or Squat Snatch 95/65 FB: 115/75
2 Man-makers (Ren Row + G2OH) 35/25
3 Ring Dips FB: 3 MUs
4 Shoulder-2-Overhead (same load)
5 Hang Power Snatches (same load)
6 Front Racked Barbell Lunges
7 Burpees
8 Bent Over DB Rows
9 Knees-2-Elbows

20 Min Cap