Monthly Archives: October 2018

thursday 10.25.18

SWEAT:

Warm up:
3 rnds
:30 on :10 off
ski erg
slam balls
bike
jumping jax
plank
single unders

Partner WOD:
18 amrap
30 burpees
40 sit ups
50 air squats
60 rkbs (70/53)
70 DU
between every movement :20 bar hang

CrossFit:
triple broad jump: 5 sets
db walking lunge: 5x8ea

Partner WOD:
18 amrap Synchronized
30 burpees
40 sit ups
50 air squats
60 rkbs (70/53)
70 DU
between every movement :20 bar hang

tuesday 10.23.18

SWEAT:
Partner
3k row
must switch every 200m
rest 3 min
12 amrap
10 jumping c2b or pull ups
10 sit ups (alternate rnds w/ partner)
rest 2 min
12 amrap
10 box jumps
5 ea weighted step ups
5 burpees


tabata curls + plank
—-
CrossFit:
OTM 10
odd: 3 weighted pull ups
even: 3 weighted dips

5 rounds
7 mups
15 ttb
7 box jumps (24/20)

thursday 10.18.18

Please watch and let me know your thoughts. Comment in Leave a comment button or reply button.

OTM 30

m1: :30 ME push up

m2: :30 ME ring rows

m3: :45 ME ttb/sit ups

m4: 12/9 bike cal

m5: 15 db push press

m6: row 15/13 cal row

OTM 25
m1: 5 bench press
m2: 10 ring rows
m3: ttb/sit ups
m4: 10/7 bike cal
m5: 6 SA db push press ea