Monday, October 11

Squat or Power Clean & Jerk

4 - 3 - 2 (1 - 1 - 1 - 1)

*Warm up to a heavy working weight. Try to establish new 1 rep max.

WOD

“Generic”

20 Minute AMRAP

20 KB Swings

15 Box Jumps

400m Run

Tuesday, October 12

Overhead Press

10 - 8 - 6 (4 - 3 - 2 - 1 - 1)

*Warm up to a heavy working weight. Build to heavy singles

WOD

“Turn & Burn”

4 Rounds for time

100 Double Unders

10 Burpees

10 Pullups

Wednesday, October 13

Squat or Power Snatch

4 - 3 - 2 (1 - 1 - 1 - 1)

*Warm up to a heavy working weight. Try to establish new 1 rep max.

WOD

“Karen” - A CrossFit Benchmark WOD

For time

150 Wallballs

*WB @ 20/14 lbs

Thursday, October 14

WOD

“Legends of the Fall”

20 KB Snatch (alternating hands)

30 Burpees

40 Shoulder to Overhead

50 Box Jump Overs

40 Shoulder to Overhead

30 Burpees

20 KB Snatch (alternating hands)

*KB @ 53/35 lbs, S2OH @ 95/65, Box @ 24/20”

Friday, October 15

Back Squat

10 - 8 - 6 (3 - 2 - 1 - 1 - 1)

*Warm up to a heavy working weight. Build to new 1 rep max.

WOD

“Don’t look back in anger”

2 Rounds for time

800m Run

20 Overhead Squat

50 Double Unders

*Barbell at 95/65 lbs

Saturday, October 16

WOD

50 - 40 - 30 - 20 - 10

KB Snatch (alternating hands)

Burpee Box Jump Overs

*KB @ 53/35 lbs, Box @ 24/20”