Training 10-26-15 to 11-1-15

Monday

A: Back Squat @30x1 - Heavy 3; RAN
B: Front Rack Lunge w/bar - 5/leg x 4; rest 2
C1: Good Morning @2111 - 6 x 4; rest 15s
C2: DB Row - 4-6 x 4; rest 60s
*Small build from 6 reps to 4 on DB rows

Tuesday

A: Close Grip Bench Press @40x1 - 3 x 5; RAN
+
AMRAP 10

9 Toes to Bar
12 Push Press
15 Squats

 Rest 3

“Helen” with 10 min Cap

3 rds

400m Run
21 KBS
12 Pull Ups

Wednesday

A: Deadlift @52x1 - 2 x 5; rest 2-3 min
*15 DB Ext Rotation between working sets
+
Alternate OTM x 10
Overhead Lunge - 5/leg
DB Hang Snatch - 5/arm

2 min side - pigeon pose

Thursday

At 0:00, 9:00, 18:00, 27:00, 36:00

150m Hard Sprint
3 Power Snatch
5 Burpee over box
Row 15 Cal Hard

Friday

A: Push Press w/2 sec pause in dip - 90% RPE x 1-2 x 5; rest 2-3
+
3 Rds

10 Ring Row
70m Farmer walk
400m Run
21 Toes to Bar

Saturday

HAPPY HALLOWEEN!

Pumpkin wod.jpg
 

AMRAP 15

partner 1:  row 500m
partner 2:  pumpkin goblet squats
partner 1:  30 no pushup burpees
partner 2:  Russian twist with pumpkin

Partner 2 does pumpkin goblet squats until partner 1 completes row, then partner 2 does Russian twists with pumpkin while partner 1 completes burpees.  Switch & repeat!

- rest 5 - 

AMRAP 15

partner 1:  run 400m
partner 2:  wallballs
partner 1:  100m 'body bag' carry
partner 2:  plank

Partner 2 does wallballs until partner 1 completes run, then partner 2 holds plank while partner 1 completes 'body bag' carry.  Switch & repeat!

Sunday

Rest