WOD 251213
REST DAY!
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Wednesday 281026
CrossFit W.O.D Strength: E02:00MOMx10 Sets: 3 Position Snatch (From High Hang, Hang, Floor) Metcon: 12:00 Min AMRAP: 16 Alt. DB Snatch #1x22.5/15kg 8 Lateral Burpees Over The DB CrossFit Strength Part A: Bench Press 8-8-6-6-6 Part B: 4 SuperSets: 10 Alternating Goblet Squats 00:
Tuesday 271026
CrossFit W.O.D Strength: On A 14:00 Min Running Clock Build Up to A 3RM Chin-Up Metcon: Option A: For Time: 60/48 Cals Echo Bike 60m 2DB Walking Front Rack Lunges #2x22.5/15kg 60 HSPU Option B: 6 Rounds For Time: 10/8 Cals Echo Bike
Monday 261026
CrossFit W.O.D Strength: Deadlift 8-6-4-8-6-4 Metcon: 02:00 Min On\01:00 Min Off x 5 Rounds: 18/15 Cals Row Into AMRAP: WallBall Shots #10/6kg CrossFit Endurance E04:00MOMx8 Alt. Rounds: 1.) 400m Run Into AMRAP: 10 2DB Devil's Press #2x15/10kg 15 Sit-Ups
Sunday 251026
CrossFit W.O.D Strength: Strict Press 8-6-4-8-6-4 Metcon: 16:00 Min EMOM (For Max Reps): 1.) Squat Jumps 2.) Ab-Mat Sit-Ups 3.) C2B Pull Ups 4.) Back Extensions CrossFit Strength Part A: Back Squats 6x4 Part B: E03:00MOMx4 Sets: 8\8 Half Kneeling KB Press 8\8 KB