12 October – 17 October 2020

Posted on October 10, 2020

Monday, October 12

Srength: Clean and Jerk 7-7-5-5-2

WOD: For Time

60 Calorie Row

45 Knees to Elbows

30 Ground to Overhead  83/115

 

Tuesday, October 13

WOD: For Time

800 Meter Run

2 Minute Rest

6 Rounds

8 Back Squat 93/135

8 Bar Facing Burpees

2 Minutes Rest

800 Meter Run

 

Wednesday, October 14

Strength:  Bent Over Rows 12-12-12-12-12

WOD: 11 Minute AMRAP

14 Alternating Plank Rows 35/55

14 Box Jumps 20/24

 

Thursday, October 15

WOD: 24 Minute EMOM

Minute 1: 15 Ring Rows

Minute 2: 15 Hollow Rocks

Minute 3: 9 Hang Power Snatch 63/95

 

Friday, October 16

Strength:  10 Minutes 30 Second on 30 Seconds Off

Handstand Holds

WOD: 5 Rounds for Time

6 Handstand Push-Ups

12 Front Rack Lunges 63/95

3 Rope Climbs

 

Saturday, October 17

WOD: 25 Minute AMRAP

9 Decline Push Ups 20/24

18 Step Ups 20/24

15 SDLHP 35/55

18 Sit-Ups

*800 Meter Row Any Time During The Workout

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