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!!!

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