Monday October 1st, 2018-October 7th

Sep 30th, 2018

Category: #CDR

Monday October 1st, 2018-October 7th

Reminder today is your last day to order your Barbells for Boobs shirt. 

Monday October 1st, 2018
warm-up: Prep For WOD
WOD: 36 Rounds For TIme
1-Burpee
2-MU
3-Clean and Jerk 155/105
**Birthday WOD for CD
**Go heavy

 

Tuesday 10/2/2018
warm up-OTM -12
ODD: 15 Pullups
Even: 15 Reverse Lunges #45/35
Skill: RIng Dips
5 sets of 5 reps
Pushups
5 sets of Max reps UB
“Annie”
50-40-30-20-10
DU
Sit ups

 

Wednesday 10/3/2018
Banded Warm up: across floor
Hero WOD: “Greg Atlas”
10,000 lbs Back Squat

*You Choose the weight and reps
will determine the load.

*20 Burpee penalty for racking or
dumping bar

 

Thursday 10/4/2018
Banded Shoulder prep and run
prep
WOD: 20 min AMRAP
Run 400m
max rep pullups
**Score is total pullups

 

 Friday 10/5/2018
Team Series WOD’s
9-15-21
Thrusters
Bar facing Burpees
* a does all of one movement
**b does all of other movement

WOD#2
120 DU’s
120 Pullups
120 Hang P. Snatch #95/65
120 DU’s

WOD# 3
50 WB
30- Cleans 135/95
50- WB
20-Cleans 185/135
50-WB
10 Cleans 225/155

WOD#4
100 Cal row
100 TTB

Get through as much as possible

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