Sunday, October 16 - Saturday, October 22

Sunday, October 16 - No Class

 

Monday, October 17

Strength: 5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Hanging Tuck-Ups
  • 10 sec. Hollow Hold

WOD: For Time

  • 4 Alternating 1-Arm KB Ground to Overhead (35/55)
  • 8 Wall Ball (14/20)
  • 8 Alternating 1-Arm KB Ground to Overhead (35/55)
  • 16 Wall Ball (14/20)
  • 16 Alternating 1-Arm KB Ground to Overhead (35/55)
  • 32 Wall Ball (14/20)
  • 8 Alternating 1-Arm KB Ground to Overhead (35/55)
  • 16 Wall Ball (14/20)
  • 4 Alternating 1-Arm KB Ground to Overhead (35/55)
  • 8 Wall Ball (14/20)

 

Tuesday, October 18

Strength: 10 Minute MOMO

Hang Squat Clean 

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 21-15-9 for Time

  • Power Clean (93/135)
  • Chest to Bar Pull-Ups

 

Wednesday, October 19

Strength: Overhead Squat

  • 5x3

WOD: Buy-In + "Annie" For Total Time (compare to 2/26/16)

Buy-In

  • 750M Row

then...50-40-30-20-10

"Annie" (compare to 1/26/15)

  • Double Unders
  • Sit-Ups

Olympic Lifting - 6:00PM

  • SOTS Press - 3x3
  • Snatch - 5x2
  • Snatch Pull Down - 5 Sets

Accessory Work

  • Back Squat - 5x2 at 90%
  • Yates Row - 3x8
  • Hollow Rocks - 3x15

 

Thursday, October 20

Warm-Up: Movement Prep for WOD

WOD: "Waterfall" for Time

  • 5 Shuttle Sprints
  • 10 Box Step-Ups (20"/24")
  • 15 Goblet Squats (35/55)
  • 20 Burpees
  • 25 KB Swings (35/55)
  • 30 MB Cleans (14"/20")

 

Friday, October 21

Strength: 10 Minute MOMO

Strict Press or Strict Handstand Push-Ups

  • 3 Reps at 70-75% of 1 Rep Max (SP); Bodyweight (HSPU)

WOD: 15 Minute EMOM

Minute 1: 

  • 3 Back Squat - From Rack (133/185)

Minute 2:

  • 8 Ring Dips

Minute 3:

  • 2 Sled Push or Pull (25/45)

 

Saturday, October 22

WOD: 32 Minute MOMO

  • Row (calories)
  • Push Press (33/45)
  • Box Overs (20"/24")
  • KB Sumo Deadlift High Pull (35/55)
Posted on October 16, 2016 .