I just remembered my birthday falls in this week and I didn’t plan a special WOD for it! Oh well, I can plan one for next week. This week we have the WOD we brought back from Lydia’s gym. She had nothing to do with the programming of this one, that was last week!
For those of you going to the competition in Illinois later this month, several of the moves we have there are in these wods. Keep practicing the things you need to improve on in the weeks before we go.
MONDAY 10-31-16 For time: 1000 meter Row 50 Wall Balls (20,14) to (10',9') 30 Box Jumps (24,20) 750 meter Row 30 Wall Balls 20 Box Jumps 500 meter Row 20 Wall Balls 10 Box Jumps TUESDAY 11-1-16 Strength WOD: Deadlift one work set of 5 or more reps then: "Helen" 3 Rounds for time: 400 meter Run 21 KB Swings (53,35) 12 Pull-ups WEDNESDAY 11-2-16 AMRAP in 20 minutes: 200 meter Run with Med Ball (20,14) 15 Toes-2-Bar 10 Overhead Lunges (95,65) 5 Handstand Push-ups 1 Muscle-up (+1 rep each round) THURSDAY 11-3-16 Strength WOD: Back Squat 5 reps times 3 sets, one working weight then: AMRAP in 10 minutes: 20 GHD Sit-ups 5 Squat Cleans (205,135) FRIDAY 11-4-16 WOD from CrossFit Crash Warm up Squat Snatches to 80-85% of 1RM then: 10 minutes for EMOM 1 Squat Snatch times 8 minutes 2 minutes rest or 2 failed attempts then: For time:* 400 meter Run 2 rounds of: 30 Push-ups 20 Toes-2-Bar to 15:00 (rest) 400 meter Run 2 rounds of: 60 Double Unders 10 Sumo Deadlift High Pull (135,85) *score is combined time minus the time resting SATURDAY 11-5-16 Open Gym from 8 to 10am by appointment, sign up if coming