Monday, October 10
Strength: Back Squat 8 65% 8 70% 6 80% 6 85%
WOD: 12 Minute AMRAP
5 Pull-Ups
10 Sit-Ups
15 Air Squats
Tuesday, October 11
Hero WOD: “Dork”
6 Rounds For Time
60 Double Unders
30 Kettlebell Swings 35/55
15 Burpees
*30 Minute Time Cap
Wednesday, October 12
Strength: 10 Minute MOMO Plank 25/45
WOD: 3 Rounds For Time
15 Hang Cleans 83/115
20 Latteral Bar Jumps
200 Meter Run
Thursday, October 13
Strength: Back Squat 8 65% 8 70% 8 75% 8 80%
WOD: 11 Minute Ladder 2,4,6,8…
Power Snatch 63/95
Step Ups 20/24
Friday, October 14
Strength: Push Jerk 5-4-3-2-2
WOD: 18 Minute EMOM
Minute 1: 10/12 Calorie Bike
Minute 2: 5 Shoulder To Overhead 93/135
Minute 3: 15 Hollow Rocks
Saturday, October 15
WOD: Move 1 Gym For Time!!!