WOD’s for the Week of 10/3 to 10/8

Click on the day to see the workout for that day!

 

Skill

Overhead Squat

Strength

Back Squat

WOD

8 min AMRAP
-10 box jump (30/24″)
-10 toes 2 bar
-30 single under

Skill

Muscle-up

Strength

Deadlift

WOD

5 rounds for time…
-run 400m
-30 pull-up

Skill

Jerk

Strength

Strict Overhead Press

WOD

15 min AMRAP
-5 handstand push-up
-7 knees to elbows
-9 mountain climbers (each leg)

Skill

Box Jump

Strength

Front Squat

WOD

3 rounds for time…
-15 burpee
-30 back squat (75/55#)

Skill

Rope Climb

Strength

Power Clean

WOD

15 min Team AMRAP
-Max row (calories)
-5 deadlift (70% 1RM)
-10 sit-up

Notes
-Rowers rotate every 100m
-All athletes not rowing AMRAP deadlift/sit-up
-Score: calories rowed + reps completed for whole team

Skill

Kettlebell Press, Push Press

Strength

Push Press

WOD

10 rounds for time…
-10 press (45/35#)
-10 push press (45/35#)
-10 kettlebell swing (53/35#)

Strength

Prep: 3 sets of 3 reps @ 60% 1RM

Work: 3 sets of 3 reps @ 90% 1RM

Rest for 2 minutes between every set