Monday:
WOD 1. 5k Row WOD 2. 40.30.20.10 - DB/KB Box Step-ups - Single Arm Floor Bench Press Tuesday: WOD. 6 RFT - 100m Farmer Carry - 12 DB/KB Power Clean & Jerk - 400m Run Wednesday: Strength. 6x5 Barbell Good Morning 10 Bicep Curls between sets WOD 1. 10.8.6.4.2 Strict Pull-ups Strict Ring Dip Strict TTB WOD 2. 10 AMRAP 21 KBS 21 Goblet Squat Thursday: WOD. 7 AMRAP Buy-in: 50-100 DU (no more than 2 mins) Directly into max reps of: - 6 Lateral Burpee - 12 Front Squats (115/75) *Rest 5 Mins* 7 AMRAP Buy-in: 50-100 DU (no more than 2 mins) Directly into max reps of: - 6 Lateral Burpee - 9 Thrusters (115/75) *Rest 5 Mins* 7 AMRAP Buy-in: 50-100 DU (no more than 2 mins) Directly into max reps of: - 6 Lateral Burpee - 6 Clusters (115/75) Friday: Stay Tuned!
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October 2021
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