WOD

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25
Oct

Monday 10/26/2020

Warm-Up

3 Sets:

20 Mountain Climbers
3 Inchworms
5 Power Jumps

WOD

Complete the Following for Time:

Run 800 Meters

Then,

3 Rounds

15 Push Press 115/80
10 Box jumps or Step-ups 24/20
10 Hang Power Cleans

Then,

30 Burpees

17 Minute Time Cap

23
Oct

Saturday 10/24/2020

Warm-Up

3 Sets:

20 Single Unders
3 Single Arm DB Front Squats, each arm
3 Single Arm DB Push Press, each arm
3 Inchworms

WOD

15 Minute AMRAP:

5 Single Arm DB Thrusters, Right Arm 50/35
5 Single Arm DB Thrusters, Left Arm
20 Double-Unders
20 Sit-Ups

22
Oct

Friday 10/23/2020

Warm-Up

3 Sets:

:15 Bar (or ring) Hang or Ring Row Positon Hang
10 KB Deadlifts
10 Arch-to-Hollow Swing or 5 Superman to Hollow Roll

WOD

Dungeness

20 Minute AMRAP:

6 Pull-ups (bar or rings)
8 Burpees
10 Kettle Bell Swings 53/35

Octopi

20 Minute AMRAP:

2 Ring Muscle-ups
8 Burpees
10 Kettle Bell Swings 53/35

21
Oct

Thursday 10/22/2020

Warm-Up

5 Sets:

5 Halo Front Squats w/Bar
5 Strict Shoulder Press w/Bar
:10-:20 Push-up Plank Hold or HS Hold (against wall)

Strength/Skill

EMOM for 12 Minutes (6 Sets):

Minute 1 – Front Squats x 5 Reps
Minute 2 – Strict HSPU x 5-10 Reps
(scale with L-seated DB press x 5 reps)

WOD

Complete the Following for Time:

400 Meter Farmer Carry 70/53

Compare to: 9/4/2020

20
Oct

Wednesday 10/21/2020

Warm-Up

3 Sets:

125 Meter Row
10 Reverse Lunges
20 Mountain Climbers
10 Pineapple Pickers

WOD

Complete the Following for Time:

Row 1,500 Meters
25/20 Push-Ups
30 Hang Power Cleans 155/105
25/20 Push-Ups (scale to a box)
30 Alternating Pistols (scale w/ reverse lunges)
25/20 Push-Ups
30 Deadlifts

18 Minute Time Cap

1 2 3 172