20 October – 26 October 2019

Posted on October 20, 2019

Monday, October 21

WOD: 1000 Meter Row For Time

WOD:  5 Rounds

3 Minutes:

12 Medicine Ball Sit-Ups

12 Alternating Kettlebell Plank Rows 25/45

12 Toes to Post

1 Minute Rest

 

Tuesday, October 22

WOD:

  • For As Long As Possible
  • From 0:00-3:00, 2 rounds of:
  • 10 Goblet Squats 35/55
  • 10 Pull-Ups
  • From 3:00-6:00, 2 rounds of:
  • 12 Goblet Squats 35/55
  • 12 Pull-Ups
  • From 6:00-9:00, 2 rounds of:
  • 14 Goblet Squats 35/55
  • 14 Pull-Ups
  • Follow the pattern until you fail to complete both rounds!

 

Wednesday, October 23

WOD: 26 Minute Ladder: 3,6,9,12…

Kettlebell Swings 35/55

Push-Ups

SDLHP 35/55

*200 Meter Run After Each Round

 

WOD: 28 Minute EMOM
Minute 1: 40 Seconds Battle Rope Drumming
Minute 2: 12 Box Jumps 20/24
Minute 3: 12 Slamballs 25/40
Minute 4: 11/13 Calorie Row

 

Friday, October 25

WOD: CrossFit Open 20.3

Workout will be announced Thursday night at 7:00 PM

Bootcamp class will be a workout based on 20.3 and will be announced the day of.

 

Saturday, October 26

WOD: TABATA

Slamball OTS 25/40

PVC Pipe Sit-Ups

Slamball Squat Cleans 25/40

Arch Hold

(Athletes will go through each movement 2xs)

 

 

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