Monday, October 19
Hero WOD: “Sean”
10 Rounds For Time
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
