October - 2020

Friday October 20, 2020

WOD: Swod 15 min to find a strict press 1RM (If time allows they can take 3 shots at a push press and get 2 numbers ) Conditioning 18 min cap 50-40-30-20-10 Goblet squats 75/55# kB swings 55/35# 1 rope after each round

Thursday October 29, 2020

WOD: Conditioning 7 power clean 135/95 7 bench presses 135/95 7 burpee over bar (lateral) 21/15 cal bike 5 rds

Wednesday October 28, 2020

WOD: Swod 15-20 min to go for a heavy Deadlift 1rm Conditioning 15 min amrap (AFAP) 10-20-30-40 ..... wall balls 20/14# 30 dubs 10 TTb (the wall balls will increase by 10 reps and the other two remain the same)

Tuesday October 27, 2020

WOD: Conditioning E7MOMx5 rds *400 run *400 row 400 ski .6 mile bike 100 dubs 15 burpees * 3 snatches Increase weights start around 40-50% Perform 1 rd of each combination

Monday October 26, 2020

WOD: Back squat 15-20 min build to a 1RM Conditioning 20 thrusters 95/65# 5 burpees 20 SDHP 5 burpees 20 OHS 5 burpees 20 STOH 5 burpees 20 front squats 5 burpees

Friday October 23, 2020

WOD: Swod Bench press 5x5 Superset with 20 Russian twists Conditioning 15 min amrap 5 devil presses 35/20# 5 pull ups 10 wall balls 20/14#

Thursday October 22, 2020

WOD: Conditioning 1k row 100 dubs 1k ski 1 mile bike 500 row 50 dubs 500 ski .5 mile bike 250 row 25 dubs 250 ski .2 miles bike

Wednesday October 21, 2020

WOD: Swod Deadlift 3@60,70,80,85 2@90 Conditioning 18 min amrap 6-8-10-12 Cal bike TTB Front rack lunges 95/65 (Keep adding 2 reps every round)

Tuesday October 20, 2020

WOD: Conditioning 0:00-9:00 9 min amrap 6 power cleans 135/95 12 pull ups 9:00-10:00 rest 10:00-16:00 800 mts run 17:00-30:00 21-15-9 Jerks 135/95 Burpees over bar HSPU