Monday 10/19/2018
Monday 10/22
| Warm up: “Baseline ish” Row 500 40 Barbell Thrusters 30 Hollow Rocks 20 Ring Push Ups 10 Wall climbs |
| Strength: 1 RM Deadlift |
| WOD: “Elizabeth” 21-15-9 Power Cleans 135/95 Dips Sub pushups for dips if needed |
Tuesday
| Tabata Core Killers Class Picks 4 |
| Body Weight 15k/10k each Air Squat Box Jump Pull ups Burpees **Penalty for break is 10 Assault |
Wednesday
“Coffey”-Hero WOD
800m Run
50-BS 135/95
50-Bench Press
800m Run
35 BS
35 Bench Press
800m Run
20 Bs
20 Bench Press
800m Run
1 MU
Thursday
| Assault 2 miles at increasing and dercreasing paces varying |
| Tabata Push Jerk Rest 2 min TTB Rest 2 min MU or WC Rest 2 min Hang Snatch Rest 2 min |
Friday
| “Jackie” Row 1k 50 Thrusters Barbell 30 Pullups |
| Running/Sled Relays |
