October 8 – October 13, 2018


Monday: WOD: “Bazinga”
Strength: Snatch/Weighted Lunges
10 MIN AMRAP: Power Cleans/Double Unders/BF Burpees

Tuesday: WOD: “Sheldon”
Cash IN: Row 500m then 4 Rounds of :
8 Pushups,8 DL, 8 Pullups,8 Box Jumps
Cash OUT: 40 unbroken double unders or 5 min

Wednesday: WOD: “Leonard”
3R4T : 10 KBS, 200m Run, 20 Jumping Squats
Strength: OHS/HSPU

Thursday: WOD: “Penny”
1- 15′ Rope Climb; 2 TGU
3 Squat Cleans/ 4 Front Squats
5 Burpees
20 min AMRAP

Friday: WOD: “Howard”
Minute 1 : Hang Cleans
Minute 2 : Wall Balls
Minute 3: OH Plate Carry
7 Rounds

Saturday: WOD: ” Koothrappali”
Run 400m: 20 Burpees; 25 Situps
Run 400m: 20 Burpees; 25 Squats
Run 400m: 20 Burpees: 25 Situps
Run 400m : 20 Burpees : 25 Squats
for time

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
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