Monday 10/23/17- Workout
Bench Press- 5X2@50/60/70/80/90% or 5X8@RPE7
*20 Min to complete.
–
Complete circuits in any order.
C1: 5X12. Rest 1 min after set.
DB Incline Bench Press (35/25’s)
TRX Skull Crushers
C2: 4X8. No Rest.
KB OHP (45/25’s)
V Sit-ups
Jump Rope (X10)
Saturday 10/21/17- Partner WOD
Partner WOD: Complete 6-10-14-10-6.
———-
Conventional Deadlift (165/105)
*One goes while the other hangs from the rig.
KB Farmer’s Walk (55/35’s)
Sit-up Pass w/ WB (20/14)
Friday 10/20/17- Workout
Bench Press- Est. a 5RM
*18 min to complete.
–
16 Min AMRAP
Run 200Y
10X- Wall Balls (20/10)
8X- BB Push Press (115/85)
6X- DB Bench Press (55/35’s)
15X- Floor KB Skull Crushers (35/20)
Thursday 10/19/17- Workout
Back Squat- Est. a 1RM or 5X10@RPE7
*20 min to complete.
–
Complete circuits in order.
C1: 4X12. Rest 1 min after every set.
BB Stiff Leg DL (135/85)
DB Platform Reverse Lunges (35/25’s)
C2: 3 Rounds. No rest.
20X- Slosh Tube Front Squats
100X- Jump Rope
