26 October – 31 October 2020

Posted on October 25, 2020

Monday, October 26

Strength: Push Jerk 3-3-3-3-3

WOD: 9 Minute AMRAP

4 Thrusters 83 /115

8 Toes To Bar

 

Tuesday, October 27

WOD: 24 Minute EMOM

Minute 1:  11/13 Calorie Row

Minute 2: 16 Alternating Down Dog Toe Taps

Minute 3: 12 Alternating Dumbbell Power Snatch 35/50

 

Wednesday, October 28

Strength: Back Squats 10-10-10-10

WOD: 5 Rounds For Time

10 Front Rack Lunges 83/115

10 Step Ups 20/24

10 Push- Ups

 

Thursday, October 29

WOD: 5 Rounds

3 Minute AMRAP

9 Push Press 53/75

9 PVC Pipe Sit-Ups

9 SDLHP 53/75

1 Minute Rest

 

Friday, October 30

Skill Work: Bar Muscle Ups

WOD: 6 Rounds For Time

3 Power Cleans 103/155

5 Bar Muscle Ups

15/12 Calorie Row or 13/10 Calorie Bike

*20 Minute Time Cap

 

Saturday, October 31

Hero WOD: “Dork”

6 Rounds For Time

60 Double Unders

30 Kettlebell Swings 35/50

15 Burpees

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