Oct 18, 2018

10-19-18 WOD

Challenge:
Back Squat
10-10-10
*Sets must be unbroken - around 55% 1rep max..

14 min Amrap
200m Run - L1 250 m row
5 Cleans- Use 70% of 1 rep Clean - Complete as move good singles - L1 - Hang Clean OK

7 TTB - L1 10 Leg Raises, heels above hips - OR - 12 sculling sit ups

Oct 17, 2018

10-18-18 WOD

Challenge
5x10 bent over row

L2
5 rounds
50 Du’s
30 push ups (30 is the goal, scale back to 20 if needed)
10 alt. DB snatch 55/35
2min rest between rounds
*25 min time cap

L1
5 Rounds
50 singles
20 knee push ups
10 alt. DB snatch (scale load)

*25 min time cap

Oct 16, 2018

10-17-18 WOD

Challenge:
N/A
Set up for WOD

L2/L1
20min AMRAP
20/15 cal row
30 sit ups
14 alt. Weighted lunges Lunges 35/25lbs object L1-scale as needed

Oct 15, 2018

10-16-18 WOD

Challenge
N/A
Post workout mabalize

L2
7 Rounds for time of:
7 Burpee Box Jump Overs, 24"/20"
7 Thrusters, 95/65
7 Pull-ups

L1
5 Rounds for time of:
7 Burpee Box step Overs
7 Thrusters

7 ring rows

10-15-18 WOD

Challenge
Tabata
Burpees

L2
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

L1
For time:
2-minute inverted hold off box
50 squats
25-meter bear crawl
50 squats
30 knee push-ups