13 October – 19 October 2019

Posted on October 13, 2019

Monday, October 14

WOD: 6 Rounds for Time

16 Pistol Squats

16 Russian Twists 25/45

16 Toes to Bar

16 Wall Balls 14/20  9’/10′

*800 Meter Row Buy Out

*30 Minute Time Cap

 

Tuesday, October 15

WOD:

10 Minute AMRAP

30 Dumbbell Power Snatch 20/35

30 Dumbbell Power Snatch 25/40

30 Dumbbell Power Snatch 30/45

Max Dumbbell Power Snatch 35/50

(Complete 30 snatches at each weight. If athlete gets to the final weight, complete as many reps as possible until time is up.)

WOD: 7 Minute AMRAP

Burpees

This workout begins from a standing position. Athlete will move from standing to flat on the ground to touching an object (6 inches above their max standing reach) with both hands.

 

Wednesday, October 16

WOD: 26 Minute AMRAP

14 Single Arm Kettlebell Thrusters (7 Each Side)  35/55

14 Box Jumps 20/24

14 Walking Lunges

14 Kettlebell Dead Lift 35/55

 

WOD: 7 Rounds for time

20 Hollow Rocks

400 Meter Run

20 Sit-Ups

30 Double Unders

*1 Minute Rest After Each Round

*40 Minute Time Cap

 

Friday, October 18

WOD: CrossFit Open 20.2

Workout will be announced Thursday night at 7:00 PM

Bootcamp class will be a workout based on 20.2 and will be announced the day of.

 

Saturday, October 19

WOD: Waterfall

1 Minute Plank

10 Alternating Kettlebell Power Snatch 35/55

20 Alternating Kettlebell Power Cleans 35/55

30 Russian Kettlebell Swings 35/55

40 Goblet Squats 35/55

50 Clapping Push-Ups

*38 Minute Time Cap

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