WODS OCTOBER 26-NOVEMBER 1

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SUNDAY

Sunday Fun Day!

MONDAY

STRENGTH:

Back Squat

2×6 @ 75, 80%
4 @ 85%
3 @ 90%
2 % 95%

-then-

Find a 1RM stone to shoulder. Test shouldering to both your left and right sides.

TUESDAY

CONDITIONING

AMRAP 15 min:
10 Hang Power Cleans @ 135/95#
30 DUs
200m Run

WEDNESDAY

STRENGTH:

20 minutes to find a 1 RM of the complex:
High Hang Clean & Jerk + Hang Clean & Jerk + Clean & Jerk

-then-

3 Rounds
20 sec Plank Hold
rest 5 sec
20 sec left side Plank Hold
rest 5 sec
20 sec right side Plank Hold
rest 5 sec
20 sec Bridge Up
rest 25 sec

THURSDAY

STRENGTH:

12 mintues to find a 3 RM Snatch Grip Deadlift

CONDITIONING:

21-15-9
Pullups
Overhead Squats @ 95/65#

FRIDAY

CONDITIONING:

“Rowing Kalsu”

Row 100/80 Cals
Every minute, starting at 0:00, perform 5 Burpees over the Rower

*20 min cutoff*

Gold: 4 Burpees
Silver: 3 Burpees
Bronze: 1 Burpee

STRENGTH:

5 Rounds
2×25’ Log Carry

SATURDAY

CONDITIONING:

“Nicole Gets a Pedicure”

AMRAP 20 min:
400m run
ME T2B

 

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