WEEK of WOD’s 10.7.19 - 10.12.19

MONDAY, OCTOBER 7th

A.

In 10 minutes, complete 5 sets of the following...

Halting Snatch Deadlift + Snatch Pull + Snatch @ 70-90% of 1-RM Snatch

Build each round, reset after each movement, and rest as needed

B.

Four sets of:

20/15 Calorie Assault Bike

*Handstand Push Ups

20/15 Calorie Assault Bike

50 Foot Handstand Walk (OR 20/15 Regular Push-ups)

*Sets 1 and 3: 20/15 Strict Handstand Push Ups

*Sets 2 and 4: 20/15 Kipping Handstand Push Ups

Scale to: 15/10 Cals and Box Pike Pushups/Pike off Floor

Goal Time: ~ 20 minutes

TUESDAY, OCTOBER 8th

A.

Against a 3-minute running clock, complete 5 Rounds:

400 Meter Run

4 Ring Muscle-Ups or 8 Chest-to-Bar Pull-Ups (OR Kipping Pull-ups)

Max Reps of Power Cleans (155/105 lbs)

Rest 2 minutes between rounds.

Scale to: 200-300m run/ 4 Jumping Pull-ups

Goal Time: 5+ each round (30sec + of work time)

B.

3 Rounds for Quality:

15 Calorie Ski

15 Calorie Bike

12 Glute Bridges (shoulders on bench)

WEDNESDAY, OCTOBER 9th

A.

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders (120 SU)

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar (K2C)

Scale to: 40 SU/ 10 WB/ 5 K2C

Rounds Goal: 5+

B.

2 Rounds for Quality:

100 Meter Mixed Kettlebell Carry (24/16 kg)

400 Meter Farmer’s Carry

100 Meter Mixed Kettlebell Carry

THURSDAY, OCTOBER 10th

A.

3 Rounds for Time:

400 Meter Run OR 500m Row

12 Burpee Box Jump Overs (24/20)

15 Thrusters (95/65)

Scale to: 300m Run/ 8 BBJO/ 10 Th

Goal Time: < 12 minutes

B.

4 Rounds for Quality:

18 Banded Good Mornings

15 x 4-Count Flutter Kicks

12 Supinated Grip Barbell Bent Over Rows (95/65lbs)

FRIDAY, OCTOBER 11th

CROSSFIT GAMES OPEN 20.1

SATURDAY, OCTOBER 12th

TBD based off Open WOD