Monday October 7
15 minutes WARM-UP, Mobilize and Socialize! “Back squats”, 3mom X 5 rounds, build to a heavy set of 3, with a 5 **second negative descending into the bottom**. Then, “DOUBLE BOGEY”, amrap 15: 15/12 cal row, 30 American kettle bell swings 53/35# or 35/25#, 60 double unders(90 singles).
Tuesday October 8
15 minutes WARM-UP, Mobilize and Socialize! “Push press”, 3mom X 5 rounds, build to a heavy set of 3, with a 5 second negative from the overhead position, back to the shoulders. Then, “HOLBROOK”(hero wod) 10 rft: 5 thrusters 115/85# or 85/55#, 10 pull-ups, 100 m run(125 m row)***REST ONE MINUTE BETWEEN EACH ROUND(30 minute cap).
Wednesday October 9
15 minutes WARM-UP, Mobilize and Socialize! “Rear foot elevated Bulgarian split squats”, using a 1:30mom X 10 rounds perform 5/L & 5/R using dumbbells 35/25#. Then, “TIME AND A HALF” for time: 40-30-20-10 alternating dumbbell hang power snatch 50/35# or 35/25#, 20-15-10-5 burpee box jumps 24/20″(20 minute cap).
Thursday October 10
15 minutes WARM-UP, Mobilize and Socialize! “Bench press”, 3mom X 5 rounds, build to a heavy set of 3, with a 5 second negative from the locked out position descending to the chest. Then, “DO NOT DISTURB”, 2rft: 1000/900 m row, 40 T2bar, ***EVERY 2 MINUTES STARTING @ 0:00, 200 m run***(30 minute cap).
Friday October 11
15 minutes WARM-UP, Mobilize and Socialize! “Deadlifts”, 3MOM X 5 rounds, build to a heavy set of 3, with a 5 second negative from the top to the floor. Then, “GRACE PERIOD”, for time: 15-10-5 hang power snatch 115/85# or 85/55#, 30/24 cal row between each.***REST TWO MINUTES***. 15-10-5 C&J 135/95 or 95/65#, 30/24 cal row between each(25 minute cap).
Saturday October 12
15 minutes WARM-UP, COFFEE TIME! “THE UNDERWORLD OF THE CARIBBEAN”, 5 rounds X 7:00 minutes, run 400 m together, in remaining time amrap of 12 kettle bell swings (American) 53/35#, 8 burpees switch after completing the 12/8. Start a new round every 7:00 minutes.
BARBELLS FOR BOOBS, starting at 10:00.
