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
