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Programming Oct 30 – Nov 3

28
Oct

Programming Oct 30 – Nov 3

Monday
Warm-Up
2 rounds each of
buttkickers
high knees
grapevines
broadjumps
 
WOD
For time:
Run 1000 meters
100 Push-ups
135/95 pound Snatch, 10 reps
 
Tuesday
Warm-Up
couch stretch 1 min side
pigeon pose 1 min side
ankle dorsiflexion
2 rounds
10 pvc pass thrus
10 walking lunges
 
WOD
Thruster 1-1-1-1-1-1-1 reps
* scored on load
 
Wednesday
Warm-Up
6 minutes of:
3 beat swings
3 pushups
3 squats
1 wall walk
 
WOD
Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball
 
Thursday
Warm-Up
6 minutes of
5 american kb swings
10 lunges
5 strict pullups
 
WOD
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 pistols, alternating
15 Pull-ups
 
Friday
Warm-Up
6 minutes of
jog 50m
5 barbell thrusters
5 bar facing burpess
 
WOD
“Sean”
 
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
 
Saturday
Warm-Up
Coach Choice
 
Team WOD
Teams of 4
20 minute amrap
5 air squats
5 pushups
fireman carry partner 25 feet

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