4 October – 9 October 2021

Posted on October 3, 2021

Monday, October 4

Strength: Push Jerk 5-5-5-5-5

WOD:  4 Rounds

3 Minutes

200 Meter Run

12 Chest To Bar Pull-Ups

Max Reps Shoulder To Overhead 63/95

1 Minute Rest

 

Tuesday, October 5

WOD:  20 Minute AMRAP

*1000/1200 Meter Row Buy In

12 Hollow Rocks

8 Dead Lift 93/135

12 Plank Ups

4 Power Cleans 93/135

 

Wednesday, October 6

Strength:  Power Snatch 2-2-2-2-2

 

WOD: 10 Minute AMRAP

10 Hang Power Snatch 53/75

10 Box Jumps 20/24

 

Thursday, October 7

Back Squat:  3-3-3-3-3

WOD: 4 Rounds For Time

10 Back Squat 93/135

400 Meter Run

 

Friday, October 8

Strength: Weighted Planks 10 Minute MOMO 10/25

 

WOD: 5 Rounds For Time

14 Alternating Plank Rows 35/50

7 Devils Press 70/100

15 PVC Pipe Sit-Ups

 

Saturday, October 9

WOD: 24 Minute EMOM

Minute 1: 8/10 Calorie Bike

Minute 2: 40 Seconds Battle Ropes

Minute 3: 2 Rope Climbs

Minute 4: 15 Wall Balls 9’/10′ 14/20

 

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