10/25/20
WOD
Rest Day
10/24/20
WOD
“Paul Pena”
7 Rounds for Time:
100 meter Sprint
19 Kettlebell Swings (2/1.5 pood)
10 Burpee Box Jumps (24/20 in)
3 minutes Rest
Train At Home
7 Rounds for Time:
100 meter Sprint
19 Object Swings
10 Burpee Box Jumps
3 minutes Rest
Follow the action of the 2020 CrossFit Games!
10/23/20
WOD
28 minute EMOTM
1: Push Press + Push Jerk + Split Jerk
2: Rest
3: Max Chest to Bar Pull-ups
4: Rest
Train At Home
Tabata:
Object Push Press
Lunges
Object Row
Sit-ups
Push-ups
10/22/20
WOD
3 rounds of:
Row 500m
Rest 2:00
3 rounds of:
Run 400m
Rest 2:00
Train At Home
6 rounds of:
Run 400m
Rest 2:00
10/21/20
WOD
Every 5:00 for 6 sets:
3 Clean and Jerks, Heavy
21 Wall-balls, 20/14-lbs.
Run 200m
Train At Home
Every 5:00 for 6 sets:
7 Object Cleans, heavy
21 Air Squats
Run 200m
10/20/20
WOD
At 0:00
50-40-30 reps for time of:
Kettlebell Swings
Double-unders
At 15:00
40-30-20 reps for time of:
Kettlebell Clean and Jerks
Sit-ups
At 30:00
30-20-10 reps for time of:
Kettlebell Snatches
Burpees
*One 53/35-lb. Kettlebell
Train At Home
50-40-30-20-10 reps for time of:
Object swings/cleans/or snatches
Burpees
Sit-ups
10/19/20
WOD
Every 2:00 for 6 sets:
Front Squat, 6 reps
12 minute AMRAP of:
3 Handstand Push-ups
3 Box Jumps, 24”/20”
3 Double DB Power Cleans, 50/35-lbs.
6 Handstand Push-ups
6 Box Jumps
6 Double DB Power Cleans
9 Handstand Push-ups
9 Box Jumps
9 Double DB Power Cleans…
*increase by 3 reps each set
Train At Home
18 minute AMRAP of:
3 Pike Handstand Push-ups
3 Box Jumps
3 Object Cleans
6 Pike Handstand Push-ups
6 Box Jumps
6 Object Cleans
9 Pike Handstand Push-ups
9 Box Jumps
9 Object Cleans…
10/18/20
WOD
Rest Day
10/17/20
WOD
”René”
7 Rounds for Time:
400m Run
21 Lunges
15 Kettlebell Swings, 53-lb/35-lb
9 Burpees
Train At Home
7 Rounds for Time:
400m Run
21 Lunges
15 Object Swings
9 Burpees
10/16/20
WOD
Every 8:00 for 4 sets:
5 Muscle-ups
15 Toes-to-Bar
25 Sit-ups
Run 300m
Train At Home
Every 8:00 for 4 sets:
5 Pike Handstand Push-ups
15 Toes-to-target
25 Sit-ups
Run 300m