Workout of the Day: 10/15/18 - 10/21/18

MON 10/15

A. Back Squat x 7-5-5-3-3

(rest 2 min b/w sets)

B. PARTNER WOD!

For Time:

P1: Run 400m (79th st)

P2: 30 Wall Balls (20/14#)

P1: Run 300m (78th st)

P2: 20 Wall Balls

P1: Run 200m (75th st)

P2: 10 Wall Balls

*Partners start on opposite tasks and work at the same time; once both partners are done with their respective task, switch stations.

TUE 10/16

A. Partner WOD!

30 min AMRAP:

100/80 Cal Row

50 Squat Thrust Lateral Box Step Over (24/20")

800m Farmer's Walk (53/35# per hand)

20 Synchro Burpees

*Divide work as desired, one partner working at a time.

WED 10/17

A. Strict Press - build to a tough set of 8 in max 10 minutes

*Then drop to 85% and complete 3 sets of 4 reps

B. 12 min AMRAP:

6 Pull-up

10 Hand Release Push-up

16 DB Snatch (8/arm)

THU 10/18

A. Hang Power Clean - build to a tough set of 5 in 12 mins

*If reach heavy 5 with time remaining, drop to 85% and complete 3 reps EMOM for remaining time

B. 3 Rounds for Reps+Cals:

60 sec - Double Unders

30 sec - Rest

60 sec - Sit-ups

30 sec - Rest

60 sec - Row for Cals

30 sec - Rest

FRI 10/19

A. 3 Sets:

Romanian Deadlift x 8-6-6

Ring Dip x 4-3-2

(Rest 2 min)

B. 4 Rounds for Time:

Run 300m (78th st)

12 Toes to Bar

12 Goblet Squats (53/35#)

SAT 10/20

Saturday surprise!

SUN 10/21

SUNDAY STRETCH @ 10am or rest.