39519418_10213912058970566_6771109357682688000_n.jpg

WEEK of WOD's 10.1.18 - 10.6.18

MONDAY, OCT 1st

A. 15:00-35:00

In 20 minutes, complete the following sets to find a 1-RM Clean and Jerk

3-3-3-2-2-1-1-1

B. 40:00-48:00

“2008 CrossFit Games Finale”

For time:

30 Squat Clean & Jerks (155/105 lbs)

Goal Time: 4-8 minutes

Scale to: by LOAD only

C.55:00-60:00

Single Lax Ball Horizontal in Rig 2min per side

Foam Roll 2min on Quad/Glute

TUESDAY, OCT 2nd

A. 12:00-42:00

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.

B. 45:00-60:00

2- 3 Sets of:

Farmers Carry AHAP 100m

GHD Supine Hold w/ PVC Twists x 30 seconds

Superman Hold x 30 seconds

Hollow Hold x 30 seconds

WEDNESDAY, OCT 3rd

A. 15:00-30:00

Every 3 minutes, for 15 minutes (5 sets):

Tempo Back Squat x 3 reps @ 32X1

Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

B. 37:00-47:00

Three rounds for time of:

60 Double-Unders

15 Thrusters (95/65 lbs)

10 Burpee Box Jump-Overs (24″/20″)

Goal Time: 7-10min

Scale to: 30 DU/ 10 Th/ 5 BBJO

C. 50:00-60:00

3 sets, 90sec rest btw sets

Durante Core Cycle (5,7, or10reps)

THURSDAY, OCT 4th

A. 15:00-25:00

Complete 4 sets of the following kettlebell complex, increasing KB throughout sets to AHAP:

20 s Goblet Single Leg Balance, right leg

5 Goblet Reverse Lunges, right leg

5 Front Rack Reverse Lunges, right leg

20 s Goblet Single Leg Balance, left leg

5 Goblet Reverse Lunges, left leg

5 Front Rack Reverse Lunges, left leg

B. 30:00-42:00

2 Rounds for Time:

30 Russian Kettlebell Swings (32/24kg)

30 Box Step Ups (24/20, Rx+ FC weighted step ups)

30 Ab-Mat Sit Ups

Goal Time: 9-12 min

Scale to: 20's

C. 45:00-60:00

2 sets:

Side Plank 45 sec ea side

Plank Hold 90 sec

Runners Stretch 2min per side btw plank sets

FRIDAY, OCT 5th

A. 10:00-25:00

Take 15 minutes to build to today’s 1-RM Weighted Dip/ Weighted Pull-up

*OR Complete 3-4 Sets of...

3 Negative Pull-ups @ 32X1

3 Negative Dips @ 32X1

B. 30:00-55:00

Five rounds for time of:

400 Meter Run

30 Push-Ups

20 Wall Ball Shots (20/14 lbs)

10 Strict Pull-Ups

Goal Time: 20-25min, 25min CAP

Scale to: 200m/ 20/ 10/ 5 reps

SATURDAY, OCT 6th

For time, with Partner:

2000m Row

150 Double-Unders

100 Alternating Dumbbell Snatches (50/35 lb DBs)

150 Overhead MB Sit-up Tosses to Partner (14/10lbs)

1600m Run