Week of Oct 8, 2018

Week of Oct 8, 2018

Week 4 of 4 - Last Week for Strength Set “Squat Alotta”
 

Monday:

Strength: Back Squat 6x2
WOD: “Don’t Drop the Turkey”
In partners: Med-ball must not touch the ground at any time!
3 Rounds
50 WBS (20/14)
20 Pull-ups (Fitness: ring pulls)
50 Double Unders (Fitness: 100 Single Skips)
Run 200m (down to the gas station and back - bring the turkey!)

Tuesday:

Strength: Power Clean 6x2 @80% of 1RM
WOD: 3 Rounds - 1 min max effort each movement
DB Snatch (50/35)
Box Jumps (24/20)
Cal Row
Rest
Fitness:
DB Snatch (30/20)
Box Jumps or Step ups (20”)
Cal Row
Rest

Wednesday:

Strength:  Work Your Weakness - Pick a weakness and let’s work on it for the next four weeks!
WOD: AMRAP 18
1 Mile Run
Max Rounds of “Cindy"
Fitness:
1km run or 1200m row
Max Rounds of “Cindy”
1 Round of “Cindy” - 5 Pull-ups, 10 Push-ups, 20 Air Squats
 

Thursday:

Strength: Front Squat 6x2
WOD: 27-21-18-15-9-6-3
Hang Power Cleans (95/65) X+(115/80)
Push Jerk
Fitness: 27-21-18-15-9-6-3
Hang Power Cleans (65/45)
Push Jerk

Friday:

Strength: Bench 8-6-4-2
WOD: 3 rounds
200m Farmers carry (50/35)
400m run
800m row
Fitness:
200m Farms carry
200m run
500m row

Saturday - Partners

“Karen”
150 WBS (20/14)
3min rest
“Helen”
400m run
21 KBS (24/16)
12 pull-ups

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