Sunday, October 13th - Saturday, October 19th

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Sunday, October 13th:  NO CLASS

 

Monday, October 14th 

Strength: Clean

  • 5 x 3

WOD: 15 Rounds For Time

  • 1 Clean (163/225)
  • 3 Handstand Push-Ups
  • 5 20m Shuttle Sprints

 

Tuesday, October 15th 

Strength: Push Jerk

  • Establish 1 RM

WOD: 10 Minute AMRAP

  • 5 Push Jerks (93/135)
  • 10 Deadlifts (93/135) 
  • 15 Box Jumps (20/24) 

 

Wednesday, October 16th 

Technique: Double Unders

WOD: For Time

  • 100 Double Unders
  • 75 Air Squats
  • 50 Kettle Bell Swings (35/55) 
  • 25 Burpees

 

  Thursday, October 17th

Strength: Max Pull-Ups

  • 3 Sets

WOD: For Time

  • 2K Row

 

 Friday, October 18th

Strength: Back Squat  

  • 3 x 5

WOD: 3 Rounds For Time  

  • 40 Sit-Ups
  • 30 Mountain Climbers
  • 20 Overhead Walking Lunges (25/45) 
  • 10 TTB

 

Saturday, October 19th 

WOD: 6 Rounds For Time

  • 400M Run
  • 25 Push-Ups

 

 

  

 

Posted on October 13, 2013 .