Monday 10/1 - Groovy Strength:
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 3 reps @ 32X1
Partner WOD
alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″
Score is weight/time
Tuesday 10/2 - Underdog Strength:
Take 20 minutes to build to today’s 1-RM Bench Press
WOD:
10 min AMRAP
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders
WOD:
For time:
2000m Assault Bike
100 Double-Unders (200 singles)
50 Alternating Dumbbell Snatches (50/35 lb DBs)
Score is weight/time
Thursday 10/4 - Up In Smoke WOD:
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400 Meter Run
Score is rounds completed
10/5 - Games Finale Oly:
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
WOD:
For time:
30 Squat Clean & Jerks (155/105 lbs)
Score is weight/time
Saturday 10/6 - All Stars WOD:
In teams of 5,
30 min AMRAP
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
