Oct 22, 2018

10-23-18 WOD

Challenge
Gymnastic practice
Take 10-15 min to practice, Handstand walking, freestanding handstands, handstand holds against the wall, kicking ups in a handstand. etc….

L2/L1
4 Rounds for time of:
400m run
20 Pull-ups (L1- jumping pull ups or banded)

10 Ring Dips (L1- push ups)

10-22-18 WOD

Challenge:
2 min max kb snatch *switch every 5 try not to set the kb down, choose your own load, guys shoot for 53lbs, girls 35lbs.

L2/L1
Nancy with a row
5 rounds
500m row

15 OHS 95/65 (L1- scale load or goblet squats)

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