Monday, October 3
Strength: Back Squat 8 65% 8 70% 6 80% 6 85%
WOD: 5 Rounds For Time
1 Rope Climb
15 PVC Pipe Sit-Ups
200 Meter Run
Tuesday, October 4
WOD: Open 21.2 For Time
10 Dumbbell Snatch 35/50
15 Burpees Box Jump Overs
20 Dumbbell Snatch 35/50
15 Burpees Box Jump Overs
30 Dumbbell Snatch 35/50
15 Burpees Box Jump Overs
40 Dumbbell Snatch 35/50
15 Burpees Box Jump Overs
50 Dumbbell Snatch 35/50
*20 Minute Time Cap
Wednesday, October 5
Strength: Barbell Bent Over Row 8-8-8-8-8
WOD: 14 Minute AMRAP
16 Alternating Plank Row 35/50
160′ Farmers Carry 70/110
25 Double Unders
Thursday, October 6
Strength: Back Squat 10 60% 10 65% 8 70% 8 75%
WOD: 12 Minute AMRAP
12 Dead Lift 63/95
10 Shoulder To Overhead 63/95
8 Toes To Bar
Friday, October 7
WOD: For Time In Any Order
800 Meter Run
1000/1200 Meter Row
40/50 Calorie Bike
800 Meter Run
Saturday, October 8
WOD: “Hollyman”
30 Rounds For Time
5 Wall Balls 14/20
3 Hanstand Push-Ups
1 Power Clean 153/225 or 4 Alternating Dumbbell Power Cleans 35/50
*35 Minute Time Cap
