Monday, October 6th- Wednesday, October 8th-
Monday:
Skillwork: rope climbs
Strength:
Back Squat 6 x 6 @ 80%
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WOD:
5 rounds for time:
5 deadlifts @ 225/185#
10 box jumps @ 24/20"
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Cash-Out:
30 wall balls for time @ 20/14#
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Tuesday:
Preview:
1 minute max rep toes to bar
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Strength:
4 x the complex:
3 cleans, 3 hang cleans, 3 jerks- self regulated rest
WOD:
on the minute x 10 of:
8 burpees- with remaining time in the minute, do max rep double unders
score = double unders
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Cash-out:
2 x tabata row with 3 minute rest or endurance
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Endurance: 6 am
800 meter run
10! of:
man-makers and mountain climbers
*after the round of 7's,
400 meter run, then finish 10!
800 meter run
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Wednesday:
Preview:
snatch grip deadlift 8 x 3 @ 125% of snatch
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Buy-in:
3 x 12 reverse hypers
WOD:
50-40-30-20-10 of:
wall ball @ 20/14#
abmat sit ups
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Cash-Out:
bench:4 x 10, moderate weight- must be done after metcon