Sunday, October 13 – Saturday, October 19

Posted on October 14, 2019 by Jesse Cole

Sunday, October 13 – Rest Day 

 

Monday, October 14

WOD: 25 Minute AMRAP

  • 5 Burpee to Plate(25/25)
  • 10 KB Deadlift(35/55)
  • 15 Plate Sit-Ups(25/25)
  • 20 Step-Ups(20/24)

 

Tuesday, October 15 

WOD: 20/30, 20/25, 20/20, 20/15, 20/10

  • Toes To Rig
  • Alternating DB Snatch(35/50)

*400M Row or 1oooM Bike after each round. Workout ends with row or bike

Time Cap: 30 minutes

 

Wednesday, October 16 

WOD: 5 Rounds

  • 400M Run
  • 18 Goblet Squats(35/55)
  • 12 Push-Ups
  • 9 Hanging Knee Tucks

Time Cap: 28 Minutes

 

Thursday, October 17 

WOD: 30 Minute MOMO

  • Double Unders or Single Skips
  • Plank
  • Slamball OTST(20/30)
  • Bike
  • Wall Balls(14/20)

 

Friday, October 18 

WOD: CrossFit Open 20.2

  • Announced @ 7:00PM. www.games.crossfit.com

 

Saturday, October 19

WOD 1: 13 Minute AMRAP

  • 15 KB Swings (35/55)
  • 10 Single Arm KB Thruster (35/55) (5 each arm)
  • 5 Burpee to Rig

3 Minute Rest

WOD 2: 13 Minute AMRAP

  • 5 Burpee Box Jump (20/24″)
  • 10 Calorie Row/Bike
  • 15 Alternating DB Snatch (35/50)

#WorkHardBeNice