Sunday, October 27 – November 2

Posted on October 27, 2013 by Anna Follman

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

• 3×3

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

• 4×4

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)