SATURDAY Oct 15

WARM UP

Run 800m

WOD

100 jump rope

80 situps

60 pushups

40 lunges

20 burpees

FINISH

Run 800m

FRIDAY Oct 14

 

WARM UP 

25 KB swing

Run 800m

      WOD pg 67 old book/pg 155 new book

"CHRISTINE"

3 rounds for time

Row 500m

12 deadlift (bw)

21 box jumps

FINISH

100 flutterkicks

THURSDAY Oct 13

WARM UP
50 squats 

25 hspu

25 leg lifts

 pg 95 old book/pg 168 new book

WOD

"RUN3K" (1.86 miles)

Run 3K for time

FINISH

Max plank

WEDNESDAY Oct 12

WARM UP

20 burpees

20 ring rows

WOD pg 93 old book/pg 167 new book

"IVAN THE TERRIBLE"

5 rounds for time

Jump rope 90 sec btw rounds

Lunges 50-40-30-20-10

Push ups 50-40-30-20-10

Sit ups 50-40-30-20-10

FINISH

500m row (2:20W/1:55M) pg 125 old book/ pg 171 new book

TUESDAY OCT 11

WARM UP

20 wall balls

20 V-ups

WOD Pg 91old/ pg166 new

"BW18"

4 Rounds

Pullups 21-18-15-12

K2E 21-18-15-12

Squats 50-50-50-50

FINISH

300 jump rope

MONDAY Oct 10

WARM UP

25 pullups

50 mountain climbers

WOD

"Run 800"

4 rounds for time

Run 800m

Rest as needed between efforts.

FINISH

10 Sec L-sit