Sunday, October 6th - Saturday, October 12th

Sunday, October 6th - NO CLASS

 

Monday, October 7th

Strength: Strict Press

  • 6 x 2

WOD: For Time

  • Row 50 calories
  • 100 double unders
  • 50 KB swings (35/55)
  • 10 Muscle Ups  

 

Tuesday, October 8th 

Strength: Deadlift

  • 1 x 5,    3 x 3,    2 x 1 

WOD: 10 Min AMRAP

  • 15 Deadlift (60% of RM Max)
  • 10 Bar Facing Burpees

 

  Wednesday, October 9th

Strength: Front Squat (EMOM for 10 min)

  • 2 reps at 75% of 1RM

WOD: 7 Rounds for Time: 

  • 20 Meter Bear Crawl
  • 10 TTB

 

Thursday, October 10th 

Strength: Overhead Squat

  • 3 x 5

WOD: "Nancy" 5 Rounds for Time

  • 400M Run
  • 15 OHS (63/95) 

 

Friday, October 11th 

WOD: For Time

  • 800M Row

then...

      3 Rounds for Time: 

  • 30 Wall Ball Sit-Ups (14/20) 
  • 30 MB Cleans (14/20) 
  • 30 Overhead MB Walking Lunges (14/20) 

then...

  • 800M Row

 

  Saturday, October 12th

Technique: Rope Climb Practice

WOD: 15 Minute AMRAP

  • 1 Rope Climb
  • 10 Wall Ball Shots (14/20) 
  • 15 Hand Release Push-Ups

 

Posted on October 6, 2013 .