WOD Week of 10/25

Monday

4 Rounds for Time

50ft. Overhead Walking Lunges

25 V-ups


Pre-Workout Skill-EMOM 10

Minute 1- 3-Wall Walks

Minute 2- 12 Bent Over Barbell rows


Tuesday

3 Rounds for Time

800m Run

50 Deadlifts (95/65#)


Pre-workout Skill

3 Sets for Load

10 Front Squats

-Rest 1:30 between sets


Wednesday

On a 20:00 Clock for Reps

From 0:00-8:00

Amrap 8

Max Strict Presses (115/75#)

-Each time you break, perform 50 Double Unders


Rest 4:00


From 12:00-20:00

Amrap 8

Max Hang Power Cleans (205/145#)

-Each time you break, perform 30 Squats


Thursday

9 Sets for Load

Bench Press

5-5-3-3-3-1-1-1-1


Post workout Skill

2 Sets for Quality

1:00 Top of Dip or Plank hold

15 Single-Arm Ring Rows/Arm

1:00 Chin-Over-Bar Hold

15 Single-Arm Ring Rows/Arm


Friday

For Time

4 Legless Rope Climbs

40 Alternating Single Leg Squats

40 Alternating DB Snatches (50/35#)

3 Legless Rope Climbs

30 Alternating Single Leg Squats

30 Alternating DB Snatches

2 Legless Rope Climbs

20 Alternating Single Leg Squats

20 Alternating DB Snatches

1 Legless Rope Climb

10 Alternating Single Leg Squats

10 Alternating DB Snatches


Skill Work Post Workout

Accumulate 1:00 L-sit Hold

50 Seated Leg raises over DB


Saturday

For Time:

1 Mile Run



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