Thursday, October 23rd- Sunday, October 26th-
Thursday:
Buy-In-
4 x 20 abmat situps
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Preview-
30 Kettlebell Swings for Time @ 75/55#
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Team WOD: 21 minute AMRAP-
Partner A- runs around the building while
Partner B-
12 deadlifts @ 115/75#
6 squat cleans
3 snatches
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Endurance @ 6 am @ ECC-
4, 5 or 6 x 800
work= to rest
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Friday:
Buy-In-
4 x 10 reverse hypers
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Preview-
6 x 30 second L-sits (from pullup bar)
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Strength-
Bench Press:
3-2-1-1-1- increasing load
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WOD-
8 min AMRAP:
8 abmat situps
8 box jumps @ 24/20"
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Cash-Out-
3 x 500 meter row
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Saturday:
Buy-In-
6 x 10 seconds handstand hold
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Preview-
50 burpees for time
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WOD-
"Karen"- 150 wallballs for time @ 20/14#
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Cash-Out-
Hang Power Snatch-
1 x 5, 1 x 4, 1 x 3, 1 x 2, 3 x 1- end with max load
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Sunday:
Amnesty- Pick a workout you may have missed during the week
or work on a skill.