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WEDNESDAY OCTOBER 16, 2019

STRENGTH / FOUNDATION
10X1:00:
3 POWER SNATCH (ACROSS) + 6 LATERAL BURPEE

WOD
TEAMS OF 2
AMRAP 15:00:
50 SITUPS
40 LUNGES
30 JERKS 115/75 (RX+ 135/95)
20 RING ROWS

COOL DOWN

TUESDAY OCTOBER 15, 2019

STRENGTH / FOUNDATION
8X2:00:
ODD) CAL ROW
EVEN) DB STEPUPS 50/35, 24/20″

WOD
8 ROUNDS, 14:00:
6 DEADLIFT 185/135 (RX+ 225/155)
6 RING DIPS (RX+ 3 MUSCLE UP)

COOL DOWN

MONDAY OCTOBER 14, 2019

STRENGTH / FOUNDATION
8X1:00:
ODD) 5 BACK SQUAT (ACROSS)
EVEN) 35 DOUBLE UNDERS OR 60 SINGLE UNDERS

WOD
5 ROUNDS, 16:00 CAP:
20 WALL BALL, 20/14, 10/9′
15 DB HANG POWER CLEAN 45s/30s
10 PULLUPS

COOL DOWN

THURSDAY OCTOBER 10, 2019

STRENGTH / FOUNDATION
12X1:00:
1) 3 ARM BARS L/R
2) 15 FACEPULLS
3) 10 SIDE STEPS L/R + 10 BANDED GOOD MORNINGS

WOD
5 ROUNDS, 18:00 CAP:
300M ROW/SKI/RUN OR .5 BIKE
15 RUSSIAN SWINGS 53/35
10 GOBLET SQUATS

COOL DOWN

WEDNESDAY OCTOBER 9, 2019

STRENGTH / FOUNDATION
12X:45:
ODD) 2 STRICT PULLUP (ACROSS)
EVEN) 2 PRESS (ACROSS)

WOD
10 ROUNDS, 15:00 CAP:
8 DB DEADLIFTS 55s/40s
6 BURPEES
35 SINGLE UNDERS (RX+ 20 DUBS)

COOL DOWN

TUESDAY OCTOBER 8, 2019

STRENGTH / FOUNDATION
15X1:00:
1) 16/12 CAL AIR BIKE
2) 4 CLEAN AND JERK (ACROSS)
3) 5 FRONT SQUATS (SAME WEIGHT)

WOD
AMRAP 10:00:
15 MED BALL SITUPS (CHOOSE OWN WEIGHT)
15 MED BALL STEPUPS 24/20″

COOL DOWN

MONDAY OCTOBER 7, 2019

STRENGTH / FOUNDATION
8X1:00:
ODD) 10 INCLINE DB BENCH (ASCEND)
EVEN) 10 DB PLANK ROWS

WOD
AMRAP 15:00:
500M ROW OR 400M RUN
15 PUSH PRESS 95/65 (RX+ 115/85)
10 C2B PULLUPS (RX+ 15 C2B)

COOL DOWN

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