Programming: Week of October 1st - 5th

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Programming: Week of October 1st – 5th, 2018

Note this week these are throwback wods we have done earlier in the year, to really test improvements.

Any extra time in class this week focus recovery with mobility using the ROMWOD set up on the T.V. above the refrigerator.


Monday, October 1st
Warm up: 200 m run each set

Lunges down the rig reaching to the ceiling

Side lunge 1 side down the rig return other side

Straight leg kick- mule kick

Strength- Back Squat/ Front squat 16-minute Alt. EMOM

2 reps each
80% front squat 1RPM

WOD- For Time


Double Unders and Single Arm Dumbbell Clean & Jerks, 50/35 lbs


Tuesday, October 2nd 2018

Warm up- 250m row partnered

AMRAP in row time

5 air squats/ 5 jumping pull ups

250m row

5 push up/ 5 sit ups

Strength- Bench Press 3-3-3-3-3

Single arm Dumbbell bent over row 5-5-5-5-5

WOD- Small fact (1 year exactly on the date since last Jackie)

For Time
1000M Row
50 Thrusters (45/45)
30 Pull Ups


Wednesday, October 3rd

Warm up: 300m run

Bearcrawl around the rig to the wall into a handstand hold 30 sec.

Coming down into 30 sec. couch stretch per leg into 30 sec down up dog

Repeat 2x

Strength- 16 minute alt. EMOM

Shoulder press 2 reps @ 80% &

3 handstand push ups

WOD: For Time
300m run
Handstand Push Ups & Toes To bar

Handstand push ups & toes to bar


Thursday, October 4th

Warm up: 100m run
10 lemon squeezers
10 on the edge of boxes (single leg stands) focusing on keeping

Strength- 1 mile run For Time

WOD: 20 Minutes AMRAP.

50 Alternating Pistols

50 Ab Wheel Roll Outs

50 Kettlebell Swings, 53/35 lbs


Friday, October 5th

Warm up: 1000m row
Then: 3 Rounds of:
10 bench glute bridges
10 red band glute squeezes

Burgener Snatch Warm Up

Strength: 1 rep max Deadlift

WOD: Open 16.3 - 7 min. AMRAP

10 Power snatch 75/55

3 bar muscle ups

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