Sunday, October 13 – Saturday, October 19

Posted on October 13, 2019 by Anna Follman

 

Sunday, October 13 – Rest Day 

 

Monday, October 14

“Columbus Day – Christopher Columbus landed in the New World on 10/12/1492”

*90 DU’s represents the number of men who left Spain with Columbus

Partner WOD: 1,492 Second (25 Minute) AMRAP

  • 10 Burpee Bar Muscle-Ups
  • 12 Deadlift (163/225)
  • 1,492M Bike
  • 90 Double-Unders

*Scale Burpee Bar MU with Burpee Chest-To-Bar or Burpee Jumping C2B

*90 DU’s or 180 SS

*Members can split reps however they’d like

 

Tuesday, October 15 

Strength: Build to heavies complex (15 minutes)

  • 1 High Hang Power Snatch + 1 Above Knee Hang Power Snatch

WOD: 10/10, 10/8, 10/6, 10/4, 10/2

  • Toes To Bar
  • Hang Power Snatch (103/155)

Time Cap: 18 minutes

 

Wednesday, October 16 

Skill: 15 Minutes

  • Handstand Holds, Handstand Push-Ups, Handstand Walking

Handstand Walking Drills

WOD: 5 Rounds

  • 400M Run
  • 12 Front Squat (93/135)
  • 50Ft. Handstand Walk

Scale handstand walks with 2 Piked “around the box” or 4 Wall Climbs

Time Cap: 30 Minutes

 

Thursday, October 17 

Strength: Bench Press (15 mins)

  • 10-10-10

Part 1: For Time

  • 2000M Row

Part 2: For Time (15 min cap)

  • 75 Sit-Ups
  • 50 Push-Ups
  • 25 Burpees

Members have the hour to complete all 3 stations. Some may start at different spots. Rest as needed between stations, but all 3 must be completed within the allotted time.

 

Friday, October 18 

CrossFit Open 20.2

WOD: 20 Minute AMRAP

  • 4 DB Thrusters (35/50)
  • 6 Toes To Bar
  • 24 Double-Unders

Scaled:

  • 4 DB Thrusters (20/35)
  • 6 Hanging Knee Raises
  • 24 Single Skips

 

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