WOD

AMRAP 12 Minutes
30 Wallballs
5, 10, 15, 20, 25… Power Cleans 135/95 At 6 minutes ADD WEIGHT 185/125

Teams of 2
50 Cal Ski
60 Pull Ups
50 Box Jump Overs
30 Synchronized DB Squats
50 Burpees

Wod 3
5 Minutes max reps or distance, pick one, Teams of 2
Handstand walk
HSPU
Wall Walk
Box HSPU

Endurance. Teams of 2!
Pick a rower a ski erg. your team will stay on that machine the entire workout. Challenge yourself. Pick your toughest machine.

Run 800 with a rope
1500m
Run 800 with a rope
1500m
run 800 with a rope
1500m
run 800 with a rope
*scaling would be 1000 meter machine

9am CrossFit
Warm up- Coaches Choice
For Time
20 Rounds as a team, alternating movements with a partner: 30 minute cap
6 Ring Dips
10 OH Squats 115/75lbs
14/10 Calorie Air Bike
*you are alternating MOVEMENTS not ROUNDS. so
p1-dips
p2-ohs
p1-bike
p2 dips
p1 ohs
Get it??
Good
****


Friday 10/28

Warm Up

2 Rounds

:30 Dead Hang

6 Box Step Ups

10 Good Mornings

50-Foot Crab Walk

:10 Review BMU

2 Beat Swings

2 Beat Swings + Pull Up

2 Beat Swings + C2B

2 Beat Swing + Hips to Bar

2 Beat Swing + BMU

Remember your LAT activation. Actively push down on the bar in your hollow.

Maintain STRAIGHT legs in both the Arch and Hollow

:20 Skill

10 MIN CAP ON ALL OPTIONS

Option 1:

10-9-8-7-6-5-4-3-2-1

Unbroken Bar Muscle Ups

Option 2:

FOR TIME

5-4-4-3-3-3-3-2-2-1

Bar Muscle Ups (NOT unbroken)

Rest :30 after each set

Option 3:

Every :30 for 10 Minutes

1-2 BMU, Jumping BMU or BMU Kips

:40 WOD

AMRAP 10 Minutes

10 Burpee Box Jump Overs 24/20”

10 Deadlifts 255/155

Thursday 10/27

Warm Up

3 Rounds

25 Doubles/Single

10 Good for Yous (Lunge+ Lunge + Squat)

50-foot Duck Walk

:10 REVIEW

Barbell Warm Up with Coach

:15 Strength

SQUAT CLEAN

x3 Power Position

1×3 Hang (above the knee)

1×3 Tempo Pull Squat Cleans

Then (Squat Cleans, no tempo)

4 reps @ 65%

3 @ 70%

2 @ 75%

 4 @ 70%

3 @ 75%

 2 @ 80%

4 @ 75%

3 @ 80%

 2 @ 85%

Cool Down

Pigeon

Lizard

Wednesday 10/26

Warm Up

8 Cal Ski
10 PVC Pipe Pass Throughs
10 Banded Pull Aparts

 *Barbell Review for Snatch*

:15 Strength

Every 1:30 Minutes for 12 Minutes (8 sets)
2 Tempo Pull Squat Snatches
Drop and rest between reps
START no heavier than 50 Percent of your1RM Squat Snatch. Add weight is movement is flawless.

:30 REVIEW

L-Sits on box or parlette’s

Both knees

Bent

One knee bent, One straight

Both legs straight out

Handstand Walk or Wall Walks

:40 WOD

For Time

Accumulate 2:00 in an L-Sit Hold

 Every break, perform a 10-50′ HS Walk

 15-minute cap

*pick and lsit variation that allows athletes 10 or 20 seconds of l-sit. for the handstand walk pick a variation that allows for about the same effort as the l-sit (10 to 20 seconds) that might be a shorter handstand walk, a handstand hold or a double DB overhead hold

Cool Down

Cat/Cow

Seal

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