Week 43: 24 - 28 Oct

Monday, 24 October

Skill: Rowing Form

WOD: Rowing/running interval
200m row 20 sec rest 200m run 3 min rest 400m row 40 sec rest 200m run 3 min rest 600m row 60 sec rest 200m run 3 min rest 800m row 80 sec rest 200m run


Tuesday, 25 October

Strength: Deadlift
5-5-5-5-5

WOD: 21-15-9
Cal Row
Barbell G2OH @ 115/75
Abmat Situps


Wednesday, 26 October

Skill: Box Jump EMOM 12
odd: height
even: lateral

WOD: Alternating TABATAs

air Squat
T2B

2 min rest

burpee
Pullup

Thursday, 27 October

Strength: overhead squat

5x4, on the 2 min

WOD: 'Running Randy' 3RFT 400m run 25x Power Snatches (75/55)

Friday, 28 October

Skill: handstand progression

WOD: 'Mary' 

20 min AMRAP

5x HSPU

10x Pistol Squat

15x Pullup

or

'Cindy'

20 min AMRAP

5x Pullup

10x Pushup

15x Air Squat