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Programming October 2nd – October 7th

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Oct

Programming October 2nd – October 7th

Monday
Warm-Up
6 minutes of
8 pvc pass thrus
8 pvc oh squats
16 lateral jumps over pvc
run 50m

WOD
21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24″ obstacle

Tuesday
Warm-Up
6 minutes of
4 beat swings
6 pushups
8 pvc oh squats

WOD
Two rounds for time of:
50 Pull-ups
75 Sit-ups
75/55 pound Overhead squat, 50 reps
75 Double-unders

Wednesday
Warm-Up
Couch stretch 1 minute each side
Pigeon Pose 1 minute each side
Ankle Dorsiflexion 1 minute each side
then
Coach Led Burgener Warm-Up

WOD
Power snatch 1-1-1-1-1-1-1 reps

Thursday
Warm-Up
6 minutes of
run 100m
6 scorpions
6 wall balls

WOD
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Friday
Warm-Up
6 minutes of
5 burpees
5 beat swings
5 jump squats
run 100m

WOD
“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Saturday
Warm-Up
Coach Led

WOD
“Team Ralph”

Teams of 2

I Go/You Go

Four rounds for time of:
250/ 175 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

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