WOD

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22
Oct

Saturday 10/23/2021

Warm-Up

3 Sets:

100 Meter Jog
10 Air Squats
3 Inchworms

WOD

In teams of two, with one person working at a time, alternate movements to complete a 20 Minute AMRAP:

10/8 Calorie Bike
15 Wall Balls 20/14
10 DB Push Press 50/35 Each Hand

20
Oct

Thursday 10/21/2021

Warm-Up

3 Sets:

10 Monster Walks (5 Left, 5 Right)
10 Goblet Squats
20 Mountain Climbers

Strength/Skill

Back Squat

7 Sets:

4 Reps @ 80%

WOD

Complete 4 Sets For Max Reps:

:30 DB Front Squats 50/35
Rest :30
:30 DB Hang Power Cleans
Rest :30
:30 Bike or Row for Calories
Rest :30

19
Oct

Wednesday 10/20/2021

Warm-Up

3 Sets:

100 Meter Jog
20 Banded Pull-aparts
10 Pineapple Pickers
5 Bottoms Up KB Press

Strength/Skill

Push Jerk

5-5-5-5

WOD

15 Minute AMRAP:

7 KBS 70/53
14 Sit-Ups
21 Double-Uners

18
Oct

Tuesday 10/19/2021

Warm-Up

3 Sets:

5 Cal Bike or Row
:30 Plank
10 Pineapple Pickers
5 Bottoms Up KB Press

Strength/Skill

Complete 5 Sets, Not For Time:

Handstand Hold x :30
Strict Pull-ups x Max Reps
Barbell Row x 6 Reps

WOD

Complete the Following For Time:

1,000 Meter Row or 50 Calorie Bike
30 Burpees

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