Sunday, September 30 – Saturday, October 6
Posted on September 30, 2018 by Anna Follman

Sunday, September 30 – Rest Day
Mobility of the Week – To be performed on your own.
Self-assessment:
- 10 OHS w/red band around knees/rig
- 10 inch worm push ups
- 10 hollow rocks
- Wall Angels 2×10
Smash w/ Roller or Lax Ball:
- Glutes
- Hamstrings
- Adductors (inner thigh)
- Calves
- Quads
- Pecs
- Upper Back/T-spine
- Upper Trap
- Lats
- Forearms
Stretch/Bands:
- Hip Grinders w/band (30-40 sec)
- Cat/Camel 15 reps
- Banded Good Mornings 2×10
- Couch Stretch 30 sec/side
Squat Test – Hold the bottom of a squat for 2 min
Monday, October 1
Strength: 10 Minute MOMO
Back Squat
- 3 Reps at 80% of 1 Rep Max
WOD: For Total Time
Rest precisely 2 minutes, then…
Rest precisely 2 minutes, then…
*18 minute time cap.
Tuesday, October 2
Strength: Strict Press
WOD: TABATA
- Shoulder to Overhead (63/95)
- Slam Ball Over the Alternating Shoulder Toss
- Hang Power Clean (63/95)
- Row (calories)
*Record total reps for each movement.
Strength – 6:45PM
- High Hang Muscle Snatch – 3X5
- Snatch Balance – 3X5
- Snatch – 5x(1.1)
- OHS Squat Paused – 3×2
- Ring Push-Up – 7×6
- Supinated Wide Grip Chin Up – 7×6
Wednesday, October 3
Strength: 4 Rounds [for quality]
- 10 V-Ups
- 10 sec. Hollow Hold
- 30 sec. Plank Hold
- 10 Arch Rocks
- 10 Hanging Tuck-Ups
WOD: For Time
- 10 Power Snatch (73/115)
- 5 Bar Muscle-Up
- 8 Power Snatch (73/115)
- 4 Bar Muscle-Up
- 6 Power Snatch (73/115)
- 3 Bar Muscle-Up
- 4 Power Snatch (73/115)
- 2 Bar Muscle-Up
- 2 Power Snatch (73/115)
- 1 Bar Muscle-Up
*15 minute time cap. Scale for BMU is 2:1 Chest to Bar Pull-Ups.
Thursday, October 4
WOD: For Time
“Jerry” [compare to 3/28/16]
- Run 1 Mile
- Row 2K
- Run 1 Mile
*33 minute time cap. If needed modify running with a 3,200M Bike each time.
Strength – 6:45PM
- Press in Split – 3×5
- Push Press – 3 waves of 3-2-1
- Tempo Front Squat – 3×2
- Feet Elevated Ring Row – 4×6
- Depth Drop + Squat Jump – 4×5
- Kneeling Bottom Up KB Press – 4×8/arm
Friday, October 5
Strength: Deadlift
WOD: Buy-In + 21-80-15-60-9-40 + Buy-Out for Total Time
Buy-In
then….
- 21 Deadlift (153/225)
- 80 Double Unders
- 15 Deadlift (153/225)
- 60 Double Unders
- 9 Deadlift (153/225)
- 40 Double Unders
Buy-Out
*20 minute time cap. Scale double unders with 160-120-80 single skips. Scale rope climbs with descend + ascent.
Saturday, October 6
HERO WOD: 35 Minute AMRAP
“Lesley”
- 24 Alternating Jump Lunges
- 24 Hollow Rocks
- 24 Air Squats
- 24 Sit-Ups
- 24 Burpees