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October 10, 2019

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 12 mins:
1) 6-8 Eccentric Isometric Goblet Squats
2) :30-:45 Mt. Climbers
3) 15-20 KB Good Mornings
4) 30m/arm KB OH Carry

Partner WOD: “Double the Fun”
50 S2OH (135/95)
100 Front Squat
200 KBS – Russian (AHAP)
400 Double Unders (3:1)
*Work can be split however*

BodyFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 15 mins:
1) :30-:45 KB Sumo Deadlift Pulse
2) :30-:45 Mt. Climbers
3) 15-20 KB Goodmornings
4) 30m/arm KB OH Carry
5) 10-20 Kip Swing/Kip Practice

WOD:
3rds
25 KBS – Russian (AHAP)
50 Double Unders (3:1)
Rest 4min
5rds
10 Single Arm DB Thruster
10 Pull-ups
Rest 4min
For Time
100 Cal Row

BARBELL

Push Press 4×6 (Build) then MR drop set weight from second set
Alt DB bench 4×20
Superset:
a) 15 Push ups
b) MR side raise
Trunk: Pillar Series :30 on :15 off for 4 Rounds