WODs for the week October 7th to 13th!!

Monday

Buy in – 2 rounds – 200m Row / 10 Push Ups / 10 PVC High Hang Power Snatch / 5 YTWA’s

A) Strict HSPU test – 1st max @ starting depth

2nd max @ finish depth

B) Power Snatch – 3-3-2-2-1

Metcon – 3 RFT

Devil Press x10 (40/30)

Run 400m

Tuesday

Buy in – 2 rounds – 30-50 Double Unders / 10 Glute Bridges / 10 Hip Flow (90s) / 10 T-spine Openers (quad)

Mobility – Calf and ankle work

A) Back Squat – 4 x 2 @85%

B) OHS – 3×3’s up to working weight in 3-4 sets

Metcon – 5 RFT

15 OHS (95/65)

200m Ski

5 Kipping HSPU

6 Alt DB Snatch (50/35)

Wednesday

Buy in – 2 rounds – 300m Row / 10 Inch Work w/ Push Up / 10 Ring Rows / 10 Pass Throughs

A) Bench Press – 5-5-3-3-2-2

B) Strict Chin Up to a Heavy Double

Metcon – Teams of Three

10/8 Cal Bike

6 Burpee Box Jump Overs

1 person at a station at a time

8 rounds each

Thursday

Buy in – EA Warm up

A) Push Jerk 4 x 3

B) Split Jerk 4 x 3

all at 60%

Metcon – For Time

100 MedBall Cleans

Coach Led – Foam Roll

Friday

CrossFit Open 20.1

Saturday

CrossFit Open 20.1

if you have already done 20.1 we will have something for you!

October 15, 2019

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