WOD

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21
Oct

Friday oct 22nd

Stengl

5 rounds

1min max strict pull ups

1 min rest
Metcon

For Time
15 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
13 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
11 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
9 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
7 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
5 Strict HSPU
14 Farmer’s Hold DB Box Step Ups
3 Strict HSPU
Box 20/16″ DB: 30-70s


20
Oct

Thursday Oct 21st

CROSSFIT
Deadlift
[email protected]%
[email protected]%
[email protected]%
[email protected]%
[email protected]%-95%
Reps are touch and go.
After each set of deadlifts, perform 10 Double
Russian KB Swings for maximum
explosiveness, 53s/35s or less
Rest 3-4 minutes after the swings.
The goal is for each set to be roughly 2.5% or
simply slightly heavier than last week

METCON

AMRAP 10 Minutes
:45 Farmers Hold 30s-100s
5 Partner Hamstring Curls
10 Empty Bar Good Mornings (Tempo on the
way down, fast on the way up)

BOOTCAMP
15 Min AMRAP
5 Push Ups/HSPU
10 WallBalls
15 Air Squats

Rest 5 Min

9min AMRAP
10 Runner runner suitcase
10 Mod Burpee Plank Jack
10 Single Leg Vups Total


BARBELL
Back Squats
3×7 @70
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17
Oct

Monday Oct 18th

CROSSFIT
SKILL
Pistol Skill/Warm Up
1:30 KB/Ankle Stretch, per side
16 Cossack Squats
24 Pistol Negatives, 12 per leg (Standing on
box)


METCON
For Time
25′ S. Arm DB OH Walking Lunge 50/35lbs
30 Wallballs 20/14lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs
60 DB Snatches 50/35lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs
30 Wallballs 20/14lbs
25′ S. Arm DB OH Walking Lunge 50/35lbs
60 Pistols

BARBELL
Snatch Balance + Over Head Squat + Reset Snatch
Start @ 65% Of Snatch 8 Sets To Build

15
Oct

Saturday Oct 16

CROSSFIT
PARTNER WOD Alternate Movements
26 Min AMRAP
8 Hang Snatch 55/75
4 Hand Stand Push Ups
8 Toes To Bar

BOOTCAMP 6 Rounds
24 Min EMOM 2 Dumbbells
1) 12-8 Dumbbell Shoulder To Over Head
2) 12-8 Dumbbell Lunges
3) 12-8 Dumbbell Squats (two db in the Front Rack)
4) 12-8 V-ups

14
Oct

Friday Oct 15th

Crossfit

SKILL Work
Rope Climb Skill
1×3 Seated Footlock
1×3 Seated Footlock+Stand
then, 1-3 rope climbs

METCON

AMRAP 27 Minutes, alternating full rounds
with a partner:

6 Box Jump Overs 36/30″
4 Clean and Jerk 135/100lbs
2 Rope Climbs

13
Oct

Thursday Oct 14th

crossfit
SKILL
Bar Muscle Up
2×3 Big BMU kips, as singles
2×3 Big Kips + Knees up
EMOM 5 Minutes
1-3 Perfect BMU

METCON
21-18-15-12-9-6-3
Thruster 95/65lbs
8-7-6-5-4-3-2
Bar Muscle Up

BOOTCAMP
20 Min AMRAP
10 Wall Balls
5 Kipping Knee Raise
5 Burpees
100m Row
1 Min Rest

BARBELL
Hang Snatch + OHS
Start @ 75% Of Power Snatch Build Up Over 8 Sets