Sunday, October 25, 2015

Week of Halloween

Mandatory Costume Day on Saturday's WOD!!

Monday:
Front Squat 1x4 at 60% 1RM Front Squat 1x4 at 70% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x4 at 90% 1RM Front Squat 1x4 at 90% 1RM Rest as needed between sets.

Then:
For time: 100 Push-ups

Tuesday:
21-15-9 reps, for time of: Box Jump, 24 in Power Snatch, 75 lbs Chest to Bar Pull Up

Wednesday:
Front Squat 1x3 at 65% 1RM Front Squat 1x3 at 75% 1RM Front Squat 1x3 at 85% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x3 at 95% 1RM Rest as needed between sets.

Then:
"Annie"
50-40-30-20-10
Double-Unders
Sit-ups

Thursday:
"TK"
Complete as many rounds as possible in 20 mins of: 8 Strict Pull-ups 8 Box Jumps, 36 in 12 Kettlebell Swings, 2 pood

Friday:
Front Squat 1x3 at 65% 1RM Front Squat 1x3 at 75% 1RM Front Squat 1x4 at 85% 1RM Front Squat 1x5 at 90% 1RM Front Squat 1x5 at 90% 1RM Front Squat 1x5 at 90% 1RM Front Squat 1x5 at 90% 1RM

then:
Games Open 11.6 & 12.5
As many reps as possible in 7 minutes of:
3-6-9-12-15-18-21-24... etc
 Thruster (100/65)
 Chest to Bar Pull-ups

Saturday:
8am: Olympic Lifting
9am: For time:
30 Deadlifts, 185/135 lbs 30 Row (calories)s 30 Overhead Squats, 95/65 lbs

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