OCTOBER 10-16, 2022

MONDAY, OCTOBER 10

EMOM 16

1: 5 BENCH PRESS (BUILD)

2: 50 DOUBLE UNDERS

3: MAX BURPEE BOX GET OVERS 48″

4: REST

 

TUESDAY, OCTOBER 11

OPEN 19.1

AMRAP 15

19 WALL BALLS

19 CAL ROW

 

WEDNESDAY, OCTOBER 12

5 SETS

1 POWER CLEAN (W :02 PAUSE AT THE KNEE)

2 HANG POWER CLEANS (1 BELOW KNEE, 1 ABOVE)

3 ROUNDS

15 CTB PULL UPS

20 HANG POWER CLEANS 115/75

30/21 CAL BIKE

 

THURSDAY, OCTOBER 13

TEAMS OF 3

AMRAP 20

P1&2: AMRAP (YOU GO, I GO)

10 DOUBLE DB DEADLIFTS

10 RENEGADE ROWS

:20 SIDE PLANK L+R

P3: SLED PUSH & FWD DRAG

(TIMEKEEPER)

 

FRIDAY, OCTOBER 14

4 SETS

6 WEIGHTED STEP UPS L+R

AMRAP 10

6 BOX JUMPS 30/24″

8 DB PUSH JERKS L+R

10 TOES TO BAR

 

SATURDAY, OCTOBER 15

WITH A PARTNER

6 TOTAL ROUNDS (SPLIT AS NEEDED)

4 WALL WALKS

16 SANDBAG SQUATS

100M SANDBAG CARRY

 

SUNDAY, OCTOBER 16

WATERFALL IN…

3:00 MAX DISTANCE SKI

20 POWER SNATCHES 115/105

1 MILE RUN

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