Monday October 19
Warm-up/mobilize 20 minutes. Back squats, 2:30 EMOM, 10 X 10 @70%(as promised) total time 25 minutes. Then, 19 minute amrap, 19 c&j 115/75#, 19 cal row, 19 box jumps 24/20”, 19 pull ups.
Tuesday October 20
Warm-up/mobilize 20 minutes. Bent over row 5-5-5-5(15 minutes). Then, for time, 60/42 cal bike(row 85/60 cals), 30 deadlifts 135/95#, 60/42 cal, 30 power cleans, 60/42 cal, 30 squat cleans. ****25 minute cap!!
Wednesday October 21
Warm-up/mobilize 20 minutes. Seated shoulder/strict press, 2-2-2-2. (15 minutes). Then, Fight Gone Bad, 3 rounds/17 minutes, #1 wall balls 20/16#, #2 sdhp 75/55#, #3 box jumps 20/16”, #4 push press, #5 cal row, #6 REST.
Thursday October 22
Warm-up/mobilize 20 minutes. OPEN GYM, #1 wod you missed from this week. #2 100 Russian twists 35/25#, 75 sit ups, 50 V-ups, 75 sit-ups, 100 Russian twists. #3 ACID BATH, 500 m ski, 500 m row, 1000 m echo bike (7 min cap females, 6 minute cap males). Combine 2 and 3 for a great combo!!
Friday October 23
Warm-up/mobilize 20 minutes. 15 minute EMOM, #1 21 Russian kbswings 70/53#, #2 15/12 cal bike, #3 9 burpee box jump overs 24/20”. Rest 5 minutes. For time, 20 cal row, 10 push jerks 135/95#, 30 sit-ups, 20 cal row, 8 push jerks, 30 sit-ups, 20 cal row, 6 push jerks, 30 sit-ups, 20 cal row, 4 push jerks, 30 sit-ups.
Saturday October 24
Warm-up/mobilize 20 minutes. Teams of 2, 35 minutes, 0-5 minutes maximum cals rowed, 5-30 minutes maximum rounds of, 1-c&j 135/95#, 2-bar over burpee, 3-pull-ups, 30-35 minutes max cals Echo bike. Score is cals on rower and bike added to the number of rounds completed!!
