Monday, October 10, 2022
Strength:
E:90 x 8 Rounds:
1. Front Squat 6-8 Reps 22X0
2. Dual DB Stagger Stance RDL 6-8/Leg 20X0
WOD:
5 Rounds @ Hard Aerobic Effort
250M/200M Row
15 Wallballs 20/14#
35 Double Unders
:45 Rest
Tuesday, October 11, 2022
WOD:
Partner “Nate”
20AMRAP
I go, You go Full Rounds
2 Ring Muscle Ups
4 Handstand Push Ups
8 KB Swings 2/1.5 pood
Wednesday, October 12, 2022
Ab Starter:
4 Sets:
16 Alt. Landmine Goblet Lateral Press Outs 1011 tempo
:30 Elbow RKC Plank
100M Jog
WOD:
E4MOM x 7 Rounds
20/15 Cal Bike
10 Box Jump overs 24/20″
20M/Arm KB Filly Carry 70/53# pood
Thursday, October 13, 2022
Strength:
In 10:00 Complete
5 x 3 Squat Clean
WOD:
3 Rounds:
15 Hang Power Cleans 135/95#
15 Burpees over the Bar
Friday, October 14, 2022
Strength:
E:90 x 8 Rounds
6-8 Barbell Push Press
6-8 Single Arm Ring Row/Arm 2111 Tempo
WOD:
12AMRAP
200M Run
9 Toes to bar
7 Ring Dips
10 DB Snatch 50/35#
Saturday, October 15, 2022
WOD:
4 Rounds:
30 Barbell Thrusters 95/65#
30 Kipping Pull Ups
120 Double Unders
*Partners Share all work as desired
Sunday, October 16, 2022
Strength:
E2MOM x 5 Rounds:
6-8 Sumo Deadlift @ 20X1 Tempo
10 – 12 Push Ups @ 20X1 Tempo
WOD:
Partner WOD
P1. 5-4-3-2-1
Rope Climbs +
15-12-9-6-3
V-Ups
P2. 500-400-300-200-100
Row for Meters
Partners Switch stations when both partners complete the work