October 29 – November 3, 2018


Monday: WOD: “Diane”
Tabata Double unders; EMOM 8 Min Bench Press
then
Deadlift: Men’s 225 / Women’s 150#
HSPU- No Ab Mat
21-15-9 Reps …For Time…

Tuesday: WOD: “Karen”
150 WB: Men’s 20# @ 10′ / Women’s 14# @ 9′
Run 1 mile or 2k Row
for time…

Wednesday: WOD:
10 KBS: Men’s 50# / Women’s 35#
11 Burpees
7R4T

Thursday: WOD: “Oh My Core”
4 DB Renegade Man Makers
6 C&J
8 TTB
24 Situps
18 Min AMRAP

Friday: WOD:
5K Run in < Men’s 27min / Women’s 30min
or
5K Row in < Men’s 23min / Women’s 25min

Saturday: WOD:
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
20 Squats
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift

       

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