Thursday, October 16th- Sunday, October 19th-

Thursday:

Preview-

10 minutes of tumbling

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WOD-

in teams of 2, 2 rounds of:

2 min. air squats

2 min. deadlifts (185/135#)

2 min. hand release pushups

2 min. toes to bar

*1 athlete holds static hold while the other accumulates reps.

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Cash-Out-

20! of:

double under and abmat situps

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Endurance 6am @ ECC-

We will jog as a group to the corner of Putnam and Leeder Hill,

(the start) we will then run:

1 x 2 miles,

2 x 2 miles or

3 x 2 miles

*rest is 3-5 minutes between each interval

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Friday:

Preview-

15 minutes handstand walk work

3 x 10 bent over rows

100 pushups - not for time

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Buy-In-

4 x 10 back extensions

WOD-

15 min. amrap of:

6 push press @ 115/75#

12 dead lifts

18 pullups

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Cash-Out-

snatch - 3 x 3 @ 45%

2 x 3 @ 65%

5 x 1 ending @ max load

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Saturday:

Preview-

On The Minute x 20 of:

odd- 3 power snatch (touch to go)

even- 2-3 deficit handstand pushups

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WOD-

13.4- 7 minute amrap of:

ladder by 3's, clean & jerk @ 135/95#

toes to bar

sellout-

3 x 500 meter row

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Cash-Out-

5 minute amrap of:

ascending ladder- 1 handstand, 1 muscle up

2 handstands, 2 muscle ups....... 

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Sunday:

Amnesty- Pick a workout you may have missed during 

the week or work on a skill.