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WODs 10/28/19 - 11/3/19

MONDAY 102819


Accessory Work

3 sets

12 Alternating Cossack squats w/ KB

Rest :30

10 Alternating lunges w/ KB in front rack (switch arms at 5 reps)

Rest :30

8 Single leg romanian deadlift w/ KB (4 rt leg/ 4 lt leg)

Rest 1:00


Metcon

4 rounds each for time

30/20 Cal row

18 Chest to bar (Scale: Pull ups)

Rest 2:00



TUESDAY 102919


Metcon (For weight)

3 sets

5 Touch N Go Power cleans

Rest :30

12 Deadlifts

Rest 2:00


Metcon (Time)

3 Rounds for time

20/15 Assault bike calories

16 Alternating DB snatches (50/35)



WEDNESDAY 103019


Accessory Work

3 sets

10 strict pull ups

25 Ab mat sit ups (GHDs)

Rest as needed


Metcon (3 sets each for time)

2:00 Assault bike (Increase speed every :30)

Rest :30

12 Back squats for time @ 75%

Rest 3:00



THURSDAY 103119


Metcon

4 Sets for weight

8 Lateral burpees over bar

1 Hang squat clean

Rest 2:00


Metcon (No Measure)

3 sets

3:00 Bike

100 ft Farmer carry AHAP

2:00 Row

1:00 Plank

Rest 1:00 Btw sets



FRIDAY 110119


20.4



SATURDAY 11022019


Partner WOD - Metcon (Time)

For time (30 min cap)

1 mile run together

50 KBS (53/35)

50 Box step ups w/ KB (53/35)

50 Burpees

50 Box step ups w/ KB (53/35)

50 KBS (53/35)

1 mile run together



SUNDAY 110319


Metcon (Time)

4 Rounds for time

20 ab mat sit ups

15 Hang power snatches (95/ 65)

10 Overhead lunges (95/ 65)


Accessory Work

3-4 sets

25/ 20 cal bike

Rest 2:00

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(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328