26
Oct
Monday
SKILL
Row 500 m
then…..
20 Leg Swings (10 ea direction)
10 Iron Crosses w/ 3 sec pause
10 Walking Lunges
20 Air Squats
10 Good Mornings
20 Jumping Jacks
10 Sit Ups
STRENGTH (Week #2)
Back Squats
Warm Up sets
5 @ 45%
10 Hollow Rocks + 6 Tempo HSPU @ 31A3
5 @ 55%
:30 sec Spiderman hold each leg x 2
5 @ 65%
15 V-Ups + :45 sec plank Hold
Working Sets
(rest/stretch 2-3 min btwn sets)
3 @ 70%
3 @ 80%
3+ @ 90% (goal is to max reps after the 5th rep)
WOD
AMRAP in 15 min
6/4 Strict HSPU (games)
10/8 CTB Pull Ups
12/10 Palte To OH Burpees
L1 – Wall Climb/Banded PU’s
L2 – Box HSPU
L3 – Kippn’ HSPU/ Pull Ups