Monday 10/25
WOD - 36 minute alternating EMOM:
1-3) 500m row
4) 15 wall balls
5) 12 toes to bar
6) rest
Tuesday 10/26
Strength / Skill
Front Squat
20 minutes to establish new front squat 1 RM
WOD - AMRAPs
6 min AMRAP
10 goblet squats (53/35)
5 burpees
10 kb swings (53/35)
5 burpees
3 min rest
6 min AMRAP
10 goblet squats (53/35)
5 burpees
10 kb swings (53/35)
5 burpees
Wednesday
Strength / Skill
12 minute alternating EMOM:
1) 3 - 6 muscle-up transitions
2) 12 front rack lunges
WOD - 5 rounds for time (23 min time cap):
20 calorie bike
10 hang cleans (115/75)
10 push jerks (115/75)
15 deadlifts (115/75)
Thursday
Strength / Skill
Snatch Work
2 sets of:
3 power snatchs + 2 overhead squats
3 sets of:
2 power snatchs +2 overhead squats
4 sets of:
1 power snatch + 1 overhead squat
WOD - 10 - 9 - ... - 2 - 1 for time (14 min time cap):
Pull-ups
Burpee box jump overs
Friday
Strength / Skill
Deadlifts
20 minutes to establish a 6 RM and then complete 3 sets of 3 at the same weight
WOD - 15 min AMRAP
“My Buddy”
200m pumpkin run
12 pumpkin front squats (95/65)
16 pumpkin box step-ups
20 pumpkin shoulder to overhead
*Once you start the WOD, don’t set your buddy down...