Sunday, October 27 - November 2

Sunday, October 27 - NO CLASS

 

Monday, October 28  

WOD: "Cindy" 

20 minute AMRAP: 

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

 

Tuesday, October 29

Strength: Deadlift

  • 3x3

WOD: 10 minutes 

1/10, 2/20, 3/30, 4/40, 5/50, 6/60...

  • Deadlift (163/225)
  • Double unders

 

Wednesday, October 30

Strength: Front Squat

  • 4x4

WOD: For Time

  • 100 thrusters (63/95)

While on the minute, every minute  

  • 3 burpees 

 

Thursday, October 31

Practice: Handstand Walks

  • 10 minutes

WOD: For Time

500 meter row

3 Rounds for Time

  • 10 Knees to Elbows
  • 20 KB Swings (33/55)
  • 30 Sit-ups

500 meter row

 

Friday, November 1

Skill: Snatch Drops

Strength: Snatch

  • Establish 1 RM

WOD: For Time

"Isabel" 

  • 30 Snatches (93/135)

 

Saturday, November 2 

Practice: Muscle-up Progressions

  • 15 minutes

WOD: "Nate"

20 minute AMRAP

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 KB swings (53/70) 

 

 

Posted on October 27, 2013 .