Wednesday, 10/24/18
Partner WOD
10 Alternating Rounds:
20/16 Calorie Bike
50’ Handstand Walk or 3 Wall Walks
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
Tuesday, 10/16/18
WOD
For Time:
75/60 Calorie Row
50 Front Squats (115#/85#)
25 Muscle Ups
Monday, 10/15/18
Accessory Work
4×6 (Alternating)
Turkish Get Ups
WOD
8 Minute AMRAP:
5 Deadlifts (225#/155#)
75 Double Unders
*Add 5 deadlifts every round
Friday, 10/12/18
Strength
Every 90 Seconds for 8 Sets:
1 Bear Complex
(Power Clean+Front Squat+Shoulder to Overhead+Back Squat+Behind the Neck Shoulder to Overhead)
*Build in weight each set
WOD
For Time:
21-15-9
Calorie Bike
Thrusters (95#/65#)
Thursday, 10/11/18
WOD
Teams of 3…
4 Rounds:
2 Minute Max Sled Push (90#/50#)
2 Minute Max Farmers Carry (90#/50#)
2 Minute Rest