Thursday - 261023

CrossFit WOD: Strength: E2.5MOM for 15min (6sets): 5 Barbell Bent-over Rows 10-20sec L-Sit Hold (any grip) Metcon: “Jacky” For time: Row 1000m 50 Thrusters (#20/15) 30 Pullups

Wednesday - 251023

CrossFit WOD: Strength: Push-Press (touch and go) 4-4-3-3-2-2 Metcon: 2 Rounds for time: Run 400m 21 Toes-to-bar 12 DB Burpee Box Step-overs (#22.5/15,x2) Run 400m 21 Ring Dips 12 DB Burpee Box Step-overs

Tuesday - 241023

CrossFit WOD: Strength: Front Squat 5-5-3-3-3-3 Metcon: AMRAP in 15min of: 20-30-40-50… Double Unders (+10…) 8 DB Power Cleans (#22.5/15,x2) 5 Strict L-Pullups

Monday - 231023

CrossFit WOD: Strength: Dual DB Romanian Deadlift 8-8-8-8-8 *30sec Sandbag bearhug walk around after each set (AHAP) Metcon: 5 Rounds for time: 5 Box Jump Overs 10 KB Hang Squat Cleans (#24/16,x1) 5 Box Jump Overs 20 KB Sumo-Deadlift High Pulls

Sunday - 221023

CrossFit WOD: Skill: Rope Climb - 12min practice technique Advanced - E2MOM: 2-3 Legless Rope Climbs Metcon: AMRAP in 6min of: 40 Double Unders 16 DB Hang Clean and Jerks (#22.5/15,x1) Into: AMRAP in 6min of: 200/150m Row 16 Goblet Squats Into: AMRAP in 6min of:

Saturday - 211023

CrossFit WOD: Strength: 15min build up load for: Sandbag Complex: 3 Sandbag Deadlifts 3 Sandbag Ground to Shoulder 3 Sandbag Squats Metcon: For time: 30m Sandbag bearhug Carry (#75/45) 50 KB Swings (#24/16) 30m Dual KB Front Rack Walking Lunges (#24/16,x2) 50 Wallballs (#10/6) 30m

Friday - 201023

CrossFit WOD: Strength/Core: 6 Sets: 7 Dual DB Bent-over Rows 30-60sec Plank Rest 1:30 Metcon: 5 Rounds: 3min AMRAP: Run 200m 20 Knees-to-elbows AMRAP DB Power Cleans on remaining time (#22.5/15,x2) *Rest 1min between rounds

Thursday - 191023

CrossFit WOD: Strength: E2MOM for 16min (alternate): 1 - 10 Dual DB Front Rack Cossack Squat (5/5) 2 - Max Unbroken Strict C2B Pullups Metcon: AMRAP in 12min of the ladder: 2-4-6-8… DB Thrusters (#22.5/15,x2) 10 Pushups 10 Box Jumps

Wednesday - 181023

CrossFit WOD: Strength: Weighted Pushups 5-5-5-5-5 *hold for 10sec at the end of each set (weighted streight arms plank) Metcon: For time: 50 Goblet Squats (#22.5/15,x1) 40 DB Snatch 30 Ring Dips 20 Box Jump Overs 10 Burpee Rope Climbs

Tuesday - 171023

CrossFit WOD: Strength: Dual DB Tempo Box Step-ups @X041 8-8-8-8-8 (4/4) *Rest 1:30-2:00 between sets Metcon: AMRAP in 12min of: 4 Bar Muscle-ups 8 Dual KB Deadlifts (#32/24,x2) 12 V-Ups

Monday - 161023

Strength: Dual DB Seated Arnold Press 7-7-6-6-5-5 20sec Side Plank after each set (alternate sides every set) Metcon: 4 Rounds for time: Run 200m 14 DB Power Cleans (#22.5/15,x2) Run 200m 24 Pushups

Sunday - 151023

CrossFit WOD: Strength: EMOM for 15min (5sets) Min 1 - 6/6 DB Bent-over Rows Min 2 - 30-60sec Handstand hold (free/assisted) Min 3 - Rest Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Hang Squat Cleans (#22.5/15,x2) Toes-to-bar Box Jump Overs

Saturday - 141023

CrossFit WOD Strength: 4 Sets: 6/6 Dual DB Single-leg Romanian Deadlifts 4 Weighted Dips (bars) Rest 2:30 Metcon: In Pairs, AMRAP in 22min of: 24 Double Unders 12 Wallballs (#10/6) 6 Pullups *Partner 1 - works *Partner 2 - Farmer Hold (#22.5/15,x2) *Switch every

Friday - 131023

CrossFit WOD Strength: 15min build up load for: Dual DB Complex: 3 Deadlifts 3 Squat Cleans 3 Thrusters 3 Push-Press Metcon: 4 Rounds for max reps: AMRAP in 3min: Row 250/200m or Bike 15/12 Cal 4 Sandbag to Shoulder (#75/45) Max Burpees on remaining time *Rest 1min

Thusday - 121023

CrossFit WOD Strength: 15min build up to an RM5 Weighted Chin-ups Metcon: 4 Rounds for time: 30 Double Unders 15m DB Overhead Walking Lunges (#22.5/15,x1) 30 Double Unders 15 Toes-to-bar

Wednesday - 111023

CrossFit WOD Strength: Bulgarian Split Squat 10-10-10-10 (5/5) 15-30sec L-Sit Hold after each set (any grip) *rest 2:00 Metcon: For time: Row 1000m (or Bike 60/48 Cal) Into 3 Rounds: 27 Russian KB Swings (#32/24) 15 HSPU 3 Rope Climbs