Tuesday October 19, 2021

Warm Up

3 rounds
50’ duck walk
10 PVC pass through/figure eights
15 squats (5 narrow/5 normal/5 wide)
20 plate jumps


20 min EMOM
1 snatch


3 min row or ski for calories
2 min shoulder to overhead 95/65
1 min burpees over the bar

Score is total calories and reps added together

T1: modify weights or movements as needed
T2: as written
T3: 70/50+calories on rower and first 15 reps of shoulder to ovhd done unbroken

Durability Work

15 lateral raises palms forward+:15 hold
15 lateral raises palms down+:15 hold

Rest :30
Use dumbbells or change plates

3 sets
10 chest fly+15 wide hand push ups(no more than 3 fast sets on push ups)

Monday, October 18th, 2021 at 10:25 pm / WODS