Week of 10/16/23

SKILL
endurance test

WOD
5 rounds
20 mb step-ups (20/14)
20 push-ups
200m mb run (20/14)

STRENGTH
hang power snatch/snatch: 5×3 @ 70% of 3RM

WOD
Every 3 minutes for 5 rounds
3 power cleans (50% of 1RM)
4 atomic sit-ups (25/15)
5 russian swings (70/53)
max wall balls (20/14) until 100 wall balls is reached

FIT360
10-20-30 kb thrusters (35/26)
15-25-35 burpees over parallette
75 jump rope singles

SKILL
gymnastics

WOD
22min AMRAP
400m run
10 handstand push-ups
15 goblet squats (53/35)
20 kb snatches (53/35)
25 burpees to a plate

STRENGTH
split jerk: 3×3 @ 75% of 3RM

WOD
4min EMOM
1 push press (90% of 1RM)
10 double unders / 30 singles
4min EMOM
2 push press (85% of 1RM)
20 double unders / 40 singles
4min EMOM
3 push press (80% of 1RM)
30 double unders / 50 singles

FIT360
750m row
21 jumping pull-ups
21 box jump overs (24/20)
500m row
15 strict pull-ups
15 box jump overs (24/20)
250m row
9 burpee pull-ups
9 box jump overs (24/20)

STRENGTH
front rack lunges: 3×8 @ 60% b/w

WOD
1 mile run
100 double unders
100 jumping lunges
100 sit-ups
100 russian swings (53/35)

Break up however you would like. Yes, even the run.

WOD
7AM / 8AM
5RFT
21/15 calorie row
12 burpee box jumps (24/20)
9 kb push presses (53/35)

9AM (partners)
8RFT
21/15 calorie row
12 burpee box jumps (24/20)
9 kb push presses (53/35)

WOD
5min AMRAP
18 mb step-ups (20/14)
3 wall walks
36 double unders
2 minute rest
5min AMRAP
5 burpees
10 wall balls (20/14)
15 russian swings (53/35)
2 minute rest
5min AMRAP
max calorie row
2 minute rest
5min AMRAP
3 ring rows
6 push-ups
12 sit-ups
2 minute rest
REPEAT 1 of the 4
luck of the draw, whichever you pull out of the hat