Training October 15th – 21st

SUNDAY

Sunday Fun Day

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Back Squat Cycle Week 1

Warmup

E1.5MOM for 5 Rounds

8 Back Squats

*Everyone’s first set is with the empty bar. Build up load until it starts to get heavy.

Intensity

E2.5MOM for 2 Rounds

8 Back Squats

*Continue building load for 2 more rounds to find your 8 RM.

Volume

E3MOM for 3 Rounds

8 Back Squats @ 87% of 8 RM

*Reduce the load just a bit from your 8 RM and complete 3 more sets.

Accessory

Glute-Ham Raise (GHR)

3 sets x 8 reps @ light

TUESDAY

Find a 2 RM Push Jerk

-then-

CrossFit Open 13.2

AMRAP 10

5 Push Jerks @ 115/75

10 Deadlift @ 115/75

15 Box jumps @ 24/20”

WEDNESDAY

“Viceroy”

800m Run

25 Burpee Pullups

400m Run

20 Burpee Pullups

200m Run

15 Burpee Pullups

100m Run

10 Burpee Pullups

*Rx: Use a pullup bar mounted above your max reach, even if it’s not your favorite diameter.

*Time Cap: 20 min

THURSDAY

“The Upside Down”

4 Rounds for Quality, not Time:

20 Pistols (10R/10L)

50’ Handstand Walk

20 GHD Situps

*Time Cap: 30 min

FRIDAY

“Viking Clean”

Partner WOD

AMRAP 28

In teams of 2: Row for max meters and Clean for max load.

Rules:

*One athlete rows while partner Cleans. Partners must switch every 2 minutes. While athlete is rowing, partner will work up to a heavy Clean and record his one heaviest successful Clean during the interval.

*Score is total meters + heaviest Clean from each athlete during each rest interval.

*All weight changes are done on the clock. Each team starts with an empty barbell and a rower–no weights on the floor to start.

SATURDAY

“Randy on the Run”

5 RFT

400m Run

15 Power Snatches @ 75/55#

Time Cap: 22 min