Saturday, October 6 – Sunday, October 12

Posted on October 7, 2019 by Jesse Cole

Sunday, October 6 – Rest Day

 

Monday, October 7 

WOD: 24 Minute EMOM

Minute 1:

  • 6 Slamball Clusters(20/30)

Minute 2:

  • 7/9 Calorie Bike

Minute 3:

  • 8  Burpees

Minute 4:

  • 12 Slamball Sit-Ups(20/30)

 

Tuesday, October 8

WOD: Every 4 Minutes (7x)

  • 12/15 Calorie Row
  • 18 KB Swings
  • 6 Jumping Pull-Ups

 

Wednesday, October 9 

WOD: 28 Minute AMRAP

Buy-In:

  • 20/30 Calorie Bike

then…AMRAP

  • 8 Heavy KB Deadlift
  • 12 Alternating Lunges
  • 16 Toes to Rig
  • 8 Push-Ups

 

Thursday, October 10

WOD: 4 Rounds For Time

  • 400M Run
  • 7 Devil Presses(35/50)
  • 14 Box Jumps(20/24)
  • 10 Hanging Knee Tucks

Time Cap: 28 Minutes

 

Friday, October 11 

WOD: CrossFit Open 20.1

To be announced Thursday @ 7:00PM at www.games.crossfit.com

*Reminder, this will be the workout or as close to it as possible.

 

Saturday, October 12 

WOD Part 1:

18 Minute AMRAP:

  • 200M Run/Row or 400M Bike (alternate each round)
  • 15 Push-Ups
  • 15 Slam Ball
  • 15 Goblet Squats (35/55)

Rest 3 Minutes

WOD Part 2: (15 Minute CAP)

“Annie”

50-40-30-20-10 For Time

  • Double-Unders
  • Sit-Ups

#WorkHardBeNice