10/21 - 10/26

Monday:

Skill:
Air Squats & Rope Climbs

WOD:
3 RFT
5 Rope Climbs
15 Backsquats 135/95
30 KB Swings 53/35

25Min Cap


Tuesday:

Strength:
Sumo Deadlift
5-5-3-3-1-1
*post heaviest load*

WOD:

21-15-9
Stiff Legged KB DL 53/35 (single KB)
Burpees

Wednesday

Skill:
Handstand Push-ups
*max 2 abmats*

WOD:
17min AMRAP

10HSPU
10 POWER CLEANS 135/95
30 AB-MAT SITUPS
15 HSPU
15 POWER CLEANS 155/105
30 AB-MAT SITUPS
20 HSPU
20 POWER CLEANS 185/125
30 AB-MAT SITUPS
25 HSPU
25 POWER CLEANS 205/155
30 AB-MAT SITUPS


Thursday:

Skill:
Snatch
2-2-2-2-2-2-2 @ 75%

WOD:
500m Row x 4
Rest as needed
*post slowest time*

Friday:

FRIDAY NIGHT LIGHTS
20.3!

Saturday:

Run 800m

Then:
3 Rounds for Time
30kb push press 53/35
50' KB OH walking Lunge
30 Box Jumps 24/20

Then:
Run 1 mile.

*post total time*

















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