Monday, October 13th- Wednesday, October 15th-
Monday:
Preview-
40 Wallballs for time 20/14#
-----------------------------------
Strength-
Over head Squat: 8x3 @ 75%
WOD-
7 Rounds for time:
5 Kettlebell Squats
10 kettlebell Lunges
15 Kettlebell Swings
Sellout-
3 minute max rep burpees
---------------------------------
Cashout-
OTM x 10 minutes - 3 Deadlifts 315/185#
=====================
Tuesday:
Preview-
Box Squat 6 x 3, increase load
4 x walkabout (walkabout = 110-125% of backsquat weight being
taken off rack- walk back 2 steps and hold for 7-10 seconds and
walk back. You should use a belt & you must be warmed up!!!
-------------------------------------
Strength-
shoulder press 3 x 3
push press 3 x 2
jerk 3 x 1 max load
WOD-
6 x 1 min. on 1 min off of:
lateral box jumps- up and over, 20/16"
--------------------------------------
Cash-Out-
100 overhead walking lunges- not for time
(self regulated weight and rest)
=======================
Endurance @ 6am @ ECC:
30 minute amrap:
run to bridge, medball suicide, 20 double unders
=======================
Wednesday:
Buy-In-
4 x 12 ring pushups
--------------------------------------
Preview-
5 x complex:
3 power snatches
3 hang snatches
3 overhead squats
-self regulated rest
------------------------------------
Strength-
Hang Squat Cleans-
1 x 5, 1 x 4, 1 x 3, 1 x 2, 3 x 1
*end with max load
----------------------------------
Cash-Out-
on the minute x 8 of:
3 front squats @ body weight