Week 41: 10 - 14 October

Monday, 10 October

No WOD today! Also, Waller PFC is closed

Have a good holiday


Tuesday, 11 October

Strength: Push press/jerk

5 rounds; every 90 sec (from ground):
2x push press +
2x push jerk

WOD:

5RFT
200m run
7x bear complex


Wednesday, 12 October

Skill: Handstand 'death by'

HS PU: Start at 3 reps and EMOM add 1 rep

WOD: AMRAP 12
12 Cal row
12x burpee
12x KB Swing @53/35
12x Abmat situps


Thursday, 13 October

Strength: Front Squat
5-3-2-1-1-1RM

WOD: 16 min EMOM
odd: 5x Front Squat (deload to 60~70% of 1RM)
even: 12x low Box Jumps (focus on turnover)