5 October – 10 October 2020

Posted on October 3, 2020

Monday, October 5

WOD: 7 Rounds For Time

18 Wall Balls 14/20 9’/10′

12 Alternating Dumbbell Snatch 35/50

30 Second Hollow Hold

*27 Minute Time Cap

 

Tuesday, October 6

WOD: 12 Minute AMRAP

14/18 Calorie Row

9 Ring Rows

14 Slam Ball OTS 25/40

 

WOD: 12 Minute AMRAP

200 Meter Run

15 Box Jumps 20/24

 

Wednesday, October 7

WOD: 24 Minute Ladder 2,4,6,8,10…

Pistol Squats

Medicine Ball Squat Clean 14/20

Toes to Bar

Back Extensions

 

Thursday, October 8

WOD:  6 Rounds For Time

30 Kettlebell Dead Lift 35/55

40 Double Unders

20 Kettlebell Swings 35/55

*24 Minute Time Cap

 

Friday, October 9

1500 Meter Row For Time

 

WOD: 14 Minute AMRAP

16 PVC Pipe Sit-Ups

6 Dumbbell Shoulder to Overhead 70/100

16 Alternating Down Dog Toe Taps

 

Saturday, October 10

Please join us at Cleary Lake Regional Park for an outdoor partner WOD at 9:00 AM.  WOD will be announced at Cleary Lake.  This workout will involve 3 miles of running!

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