Tuesday, 10/23/18

Strength

3×5 Back Squats @50%-60%
*3 second hold in the bottom

WOD

7 Minute AMRAP:
Bar Facing Burpees
*EMOM 10 Alternating Front Rack Lunges (95#/65#)

Monday, 10/22/18

WOD

For Time:
600m Run
30 Pull Ups
30 Kettlebell Swings (53#/35#)
400m Run
20 Pull Ups
20 Kettlebell Swings (53#/35#)
200m Run
10 Pull Ups
10 Kettlebell Swings (53#/35#)

Core Strength

Every 2 Minutes for 4 Sets:
10 Second Hollow Body Hold+10 V Ups+10 Second Hollow Body Hold

Friday, 10/19/18

WOD

“Karen meets Isabel”
3 Rounds:
50 Wall Balls (20#/14#)
10 Power Snatch (135#/95#)

Thursday, 10/18/18

WOD

4 Rounds:
1 Minute Calorie Bike
1 Minute GHD Sit Ups
1 Minute Dual Dumbbell Hang Clean and Jerks (35/20)
1 Minute Rest

Wednesday, 10/17/18

Strength

3×5 Bench Press

WOD

Death by 100′ Shuttle Sprint
Straight into…
Death by 2 Burpees to the Bar