Training October 2nd – October 8th

olivia

SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Bench Press: Week 2

Find 8 RM Bench Press

-then-

EMOM 5

8 Bench Presses @ 70% of 8 RM

-then-

Front Squat

3 sets x 5 reps

*Try to meet or exceed your top weight from last Monday for all sets

TUESDAY

Partner Kelly

In teams of two:

5 rounds:

400 m Run

30 Box Jumps @ 24″/20″

30 Wall Ball Shots @ 20#/14#

*30 minute cutoff

*Both Partners run the 400 m together each time.  Box jumps and WBS are partitioned however desired between partners

*Compare to Oct. 15th, 2015

WEDNESDAY

15 minutes to find a 5RM Overhead Squat

-then-

2010 CrossFit Games Southeast Regionals Event 4

For Time:

500 m Row

25 Lateral Burpees over an ABMAT

500 m Row

25 Lateral Burpees over an ABMAT\

*12 minute cutoff (trainer/athlete style)

THURSDAY

“Strongman Triplet”

3 rounds for time:

400 m Sandbag Run @95#/65#

200 m Pinch Carry @ 25#/15# bumper each hand

6 Stone to Shoulder @ 173#/112#

*30 minute cutoff

FRIDAY

“Nate”

AMRAP 20:

2 Muscle Ups

4 Handstand Pushups

8 Kettlebell Swings at 2 pd/1.5 pd

SATURDAY

“Obstacle Course”

10 rounds for time:

1 Tire Flip @ heavy

2 Over the Plyo Box @ 24″/18″

1 Over the 4′ Wall

1 Crawl Under the Barbell

1 Roll over the Pullup Bar

Cash Out: 1 Rope climb @15′

*If you are confused, don’t worry.  Your coach will make everything clear and help you practice each part.

%d bloggers like this: