Week of 10/29-11/2 WODS

MON:

WOD:*** might change based on weather

Intervals of

200m run

15 db or kb deadlift

10 front rack lunges

Perform…

1 round

Rest 1 min

2 rounds

Rest 2 mins

3 rounds

Rest 2 mins

2 rounds

Rest 1 min

1 round

TUES:

WOD

5k row

Group 2

Does a mobility sesh!

WEDS:

WOD

Chipper

30 Hspu

15 wbs

5 c2b

40 Dip

20 wbs

10 c2b

60 Push up

30 wbs

15 c2b

THURS

WOD

Build to heavy 3 rep box squat (to bench) with 3 second negative


Then 5×12 double kb swing

Then 3x400m run

Resting 1 min between sets

FRI:

WOD

Macho Man

Emom until failure

3 power cleans (135/95)

3 front squats

3 jerks

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