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Programming Oct 9th – Oct 14th

8
Oct

Programming Oct 9th – Oct 14th

Monday
Warm-Up
6 minutes of:
6 samson stretch
6 bootstrappers
3 strict pullups
3 wall walks

WOD
Five rounds for time of:
155/110 pound Power clean and jerk, 10 reps
15 foot Rope climb, legless, 1 ascent

Tuesday
Warm-Up
6 minutes of
50m jog
4 beat swings
8 wall balls

WOD
Seven rounds for time of:
75/55 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

Wednesday
Warm-Up
2 rounds
1 minute buttkickers
5 beat swings
1 minute grapevines
5 pushups
1 minute high knees
5 squats
1 minute rest

WOD
“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Thursday
Warm-Up
6 minutes of
8 pvc good mornings
8 mountain climbers
4 barbell strict press
4 barbell front squats

WOD
Five rounds for time of:
275/190 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

Friday
Warm-Up
couch stretch 1 min side
pigeon pose 1 min side
ankle dorsiflexion 1 min side
jog 400m

WOD
Back Squat
2-2-2-2-2-2-2-2-2-2 reps

Saturday Team WOD
Warm-Up
Coach Led

WOD
DODGEBALL!!!!!!!!

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