19 October – 24 October 2020

Posted on October 18, 2020

Monday, October 19

Hero WOD: “Sean”

10 Rounds For Time

  • 11 Chest-to-Bar Pull-Ups
  • 22 Front Squats (53/75 lb)
  • 35 Minute Time Cap

 

Tuesday, October 20

WOD: 7 Rounds For Time

18 Single Arm Dumbbell Push Press 35/50  (9 on each side)

9 Tuck Ups

9 Back Extensions

9 Kettlebell Swings 35/55

9 Push Ups

30 Second Plank

*25 Minute Time Cap

 

Wednesday, October 21

Strength: Power Snatch 3-3-3-3-3

WOD: For Time 40-30-20-10

Double Unders

Slam Ball OTS 25/40

* 1 Power Snatch At The Start Of Each Minute 93/135

 

Thursday, October 22

WOD: AMRAP 13 Minutes

20 Air Squats

12 Box Jumps 20/24

12 Plank Ups

 

WOD: AMRAP 13 Minutes

15 Slam Ball Sit Ups 20/30

20 Calorie Row

 

Friday, October 23

Strength:  Dead Lift 10-8-6-4-2

WOD: 12 Minute Ladder 2,4,6,8,10….

Dead Lift 63/95

Hang Cleans 63/95

Shoulder To Overhead 63/95

 

Saturday, October 24

WOD:  6 Rounds For Time

30 Second Wall Sit

15 Wall Balls 14/20

15 Toes to Post

400 Meter Run

*35 Minute Time Cap

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

#WorkHardBeNice