Monday 10/19/2018

Oct 21st, 2018

Category: #CDR

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

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