WODs for the week October 14th to 20th!!

Monday

Thanks Giving – Open Gym 10 – 12

Tuesday

Buy in – 2 rounds – 1 min Bike / 10 Ring Rows / 10 Goblet Squats / 10 Front to Back Press

Mobility – Wall Shoulder Stretch and Foam Roll lower back

A) Back Squat – 4 x 3 @ 65-69%

B) Push Press – 4 x 3 @ 70%

Metcon – 12 Min AMRAP

200m Row

10 Thrusters (95/65)

10 T2B

Wednesday

Buy in – 2 Rounds – 50 Skips (mix it up) / 50 Ft Bear Crawl / 1 min Plank / 30 sec Hanging Hip Taps (monkey hangs) / 5 Broad Jumps

A1) Landmine Row to Rotational Punch x 10 /arm

A2) Russian Twist x 15

A3) Box Jump x 5 (high)

Rest 1:30 between rounds x 3-4 sets

Metcon- For Time

75 Double Unders

21 Push Ups

75 Double Unders

15 Push Ups

75 Double Unders

9 Push Ups

75 Double Unders

Thursday

Buy in – EA Warm up

A) Power Clean + Power Jerk

If doing 20.2 Tomorrow x3 @ 50%

If not doing it until Saturday 6×3 up to a Moderately Heavy for the day

Metcon – EMOM x 4 Rounds

A) Alternating DB Snatch x 12-20

B) Bacon Flip x 10 (10 is 20)

C) Hand/Foot Crawl x 45 sec *controlled!!

Buy Out – Coach Lead Stretch

Friday

CrossFit Open 20.2

Saturday

CrossFit Open 20.2

If you have done it we will have something for you!