WOD: Week of 10/18

MONDAY

For Load:

Back Squat 10-8-6-4-2

Shoulder Press 10-8-6-4-2

Deadlift 10-8-6-4-2


TUESDAY

For Time:

3:00 Handstand Hold

100 Squats

50m Handstand Walk

100 Squats

30 Handstand Push-ups


Midline:

2 Sets:

10 Single-Arm Ring Rows /Arm

:30 Ring Row Hold - Use two hands to hold at the top of the ring row hold


WEDNESDAY

AMRAP 20:

10 KB Good Mornings/Goat Bag Swings

100m Farmer Carry (50/35#)

10 Weighted Sit-ups (20/14#)

- Add 10 reps to the Hip Extensions and sit-ups after each round.


THURSDAY

For Time:

1,000/800m Row

25 Box Jumps (30/24”)

1,000/800m

Row 50 Box Jumps (24/20”)

1,000/800m Row

75 Box Jumps (20/14”)


Skill Work

3 Sets:

16 Knees-to-Elbows in Plank

16 Alternating Single-Leg Box Squats


FRIDAY

On a 20:00 Clock:

From 0:00 - 4:00

1-Rep-Max Clean

- Rest 2:00

From 6:00 - 10:00:

AMRAP 4:

Bar Muscle-ups /CTB/Pull-ups/Ring Rows

- Rest 2:00

From 12:00 - 20:00:

AMRAP 8:

30 Double Unders

8 Single-Arm DB Push Presses (Left) (50/35#)

8 Single-Arm DB Push Presses (Right)

8 Lateral DB Burpees


SATURDAY

Pre-workout: 12:00

3 Muscle Snatches + 2 Power Snatches + Overhead Squat


Nancy

5 Rounds For Time:

400m Run

15 Overhead Squats (95/65#)

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