Monday, October 14th - Wednesday, October 16th

Monday, October 14th

Skillwork:

Rope Climbs

Strength:

6 x 6 Back Squat @ 80% of One Rep Max

WOD:

5 Rounds for Time

5 Deadlift @ 225#/185#

10 Box Jumps @ 24"/20"

*****There will be no mobility class at 6 pm - You are welcome to come in and work on mobility but Chrystal will not be leading the class******

Tuesday, October 15th

Strength:

4 x Complex of:

3 Cleans

3 Hang Cleans

3 Jerks

Self regulated rest between each set

Weight used should be 75% of Hang Clean one rep max

WOD:

10 x On the minute

8 Burpess

During the remaining rest time of each minute, complete max rep Double Unders

Score = Total Double Unders completed in 10 minutes

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Endurance: 6 am/pm @ ECC

10,15 or 20 minute out and back

Wednesday, October 16th

Buy In:

3 x 12 Reverse Hypers

WOD:

50-40-30-20-10

Wall Ball @ 20#/16#

Abmat Situps