MONDAY 12 OCTOBER

WOD

Every 4 mins for 7 Rounds (28mins)

Buy in – 200m Run

50 – Double Unders (or 75 plate hops/75 singles)

Into Max Weighted Burpee Box Step ups for Score @22.5kg/17kg (scale weight/no weight)

______________________________________________________________________________

TUESDAY 13 OCTOBER

STRENGTH

EMOM 10

3 – Hang Power Snatch

WOD

For Time:

27 – 21 – 15 – 9 – 3        

Power Snatch @ 50/30kg (or 40/25 or comfortable weight)

Back Rack Lunges

______________________________________________________________________________

WEDNESDAY 14 OCTOBER

PULLING

Alternating between stations for 16 Rounds (8 Rnds each)

Station 1

40 secs Max Strict Pull Ups

Rest 20 secs

Station 2

40 Secs Max Cal Row

Rest 20 secs

WOD

AMRAP 12

4 – Bar Muscle Ups (6 C2B/ 6 Pullups / 12 Ring Rows)

12 – Thrusters @45/30kg

______________________________________________________________________________

THURSDAY 15 OCTOBER

DEADLIFT

Slowly work up to 30% more than workout weight for 5 TnG reps

WOD

For Time

Buy in – 200m Run

21 – 18 – 15**– 12 – 9 @90/60kg or 80/50kg or 70/40kg

Unbroken Deadlifts

9 – 12 – 15– 18 – 21

Over the bar Burpees

**After the 15 deadlifts 400m Run (run before starting 15 burpees)

Buy Out 200m Run

______________________________________________________________________________

FRIDAY 16 OCTOBER

WOD

10 Rounds Alternating Stations

90 secs on : 90 secs off

Station 1

20 – Push Ups

Max Box Jump Overs for Score

Station 2

25 – Abmat Sit Ups

Max KB Swings for score (Scale to Russians if needed)

______________________________________________________________________________

SATURDAY 17 OCTOBER

WOD

“Shitsu”

For Time

123 – Shoulder To Overhead @60/40kg or 50/30 or 43/25

Every time you break

15 – Burpees

45 – Double Unders

cfbadmin