WODS 10/20/25
Monday 10/20
"STRENGTH"
Shoulder Press
Every 2:30 x 6 Sets:
1 x 5 @ 65%
1 x 5 @ 73%
3 x 5 @ 78%
1 x 5+ @ 78%
"CONDITIONING"
In 14 Minutes:
Buy-In 1500m/1250m Row
Then In Remaining Time
AMRAP:
5 Toes to Bar
5 Bar Facing Burpees
Tuesday 10/21
"STRENGTH"
Back Squat
Every 2:30 x 6 Sets:
1 x 5 @ 65%
1 x 5 @ 73%
3 x 5 @ 78%
1 x 5+ @ 78%
"CONDITIONING"
4 Rounds
AMRAP 2:30
30 Double Unders
10 Wallballs (20/14) (10/9')
Rest 90 Seconds
Wednesday 10/22
"CONDITIONING"
Teams of 2.
Min 0-10: Both Partners Working. Switch after carry.
Partner 1: 2x 120ft Farmer Carry
Partner 2: Max Bike Cal
Min 10-25: Both Partners.
In 20 Minutes Build to Heavy 1 Rep
Clean & Jerk
Minute 25: Alternate Reps.
For Time:
60 Clean & Jerks (155/105)
Thursday 10/23
"STRENGTH"
Bench Press
Every 2:30 x 6 Sets:
1 x 5 @ 65%
1 x 5 @ 73%
3 x 5 @ 78%
1 x 5+ @ 78%
"CONDITIONING"
4 Rounds:
Min 1: Air Squats
Min 2: American Kettlebell Swings (35/25)
Min 3: Burpee + Lateral Box Step Overs
Min 4: Abmat Situps
Min 5: Rest
Friday 10/24
"STRENGTH"
Deadlift
Every 2:30 x 6 Sets:
1 x 5 @ 65%
1 x 5 @ 73%
3 x 5 @ 78%
1 x 5+ @ 78%
"CONDITIONING"
For Time:
10 Handstand Pushups
20 Deadlifts (185/125)
30 Pullups/Ring Rows
40 Plate Overhead Lunge Steps (45/25)
50 Box Jumps (24/20)
Saturday 10/25
"CONDITIONING"
Teams of 3
AMRAP 20
Person 1 Runs 300m Run
Person 2 Max Overhead or Front Rack Squats (75/55)
Person 3 Rest
Rotate Upon Return of Runner
HYBRID STRENGTH
A) Pause Snatch (at knee)
3@45%
3 sets 2 @ 55-75%
2 sets 1 @ 80%+
B) Tall Split Jerk
5 sets 3 @ by feel
C) Front Squat
4 sets 3 @ 70-80%
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