Thursday, October 19th
Skill:
10min EMOM
Even 5-10 hspu’s
Odd 45sec squat hold at parallel
WOD:
2 rounds
0-2:30
500m row
2:30-5:00
30 box jumps 30/24
5:00-7:30
40 DB push press 50/35 (total)
7:30-10:00
150 DU
Skill:
10min EMOM
Even 5-10 hspu’s
Odd 45sec squat hold at parallel
WOD:
2 rounds
0-2:30
500m row
2:30-5:00
30 box jumps 30/24
5:00-7:30
40 DB push press 50/35 (total)
7:30-10:00
150 DU
Strength:
Bulgarian Split squats
6×6/side
* use DB’s/KB’s
WOD:
8 min AMRAP
1000m row
Max squat cleans 205/155
- rest 4 mins then -
Max effort unbroken set of Wall Balls 20/14
Midline:
3 X 60 sec weighted plank
Strength:
Bench press
5-4-3-2-1-1
* goal is to find a heavy 1 rep
WOD:
3 rounds
21 Burpees
15 KB swings 70/53
9 strict ring dips
* 12 MIN cap – reps left will be added to the time as seconds
Midline:
3 rounds
30 Russian twists (total) w/medball
20 medball sit ups