Weekly Walkthrough October 7-12

  • 3:15 - Monday - October 7th**

Mobility:

Couch stretch and elevated pigeon to open up hips

Keg drill to open up thoracic spine

WOD:

“Nancy”

5 rounds for time:

400m run

15 overhead squat 95/65#

Cooldown:

200m walk

10 slow sumo foldovers

  • 4:08 - Tuesday - October 8th**

Strength:

8x5 deadlift

*Work from 60% to a heavy set of 5 with proper control.

Intervals:

2 rounds:

1 minute max calorie ski

2 minute rest

1 minute max calorie bike

2 minute rest

1 minute max calorie row

2 minute rest

Cooldown:

10 minutes stretching and loosening your hips, hamstrings and lower back

  • 6:15 - Wednesday - October 9th**

WOD:

For time:

2-4-6-8-10

Power clean and jerk 135/95#

Burpee box hop 30/24”

*Each minute perform 15 double unders (30 single unders, 15 seconds of work tops!)

Post WOD:

3 sets of max reps strict pullup with a 5 second static hang between reps

*Rest up to 3 minutes between sets. Set yourself up to get at least 5 reps each set.

  • 9:10 - Thursday - October 10th**

WOD:

30 minute AMRAP:

25 abmat situp

20 box step up 24/20”

15 sumo deadlift high pull 95/65#

10 thruster

5 bar muscle up (10 knees to elbow)

Cooldown:

Walk it off and speculate what 20.1 will be!

  • 11:12 - Friday - October 11th**

Mobility:

TBD based on Open 20.1 announcement

Intervals:

4x1k row, rest 3 minutes between efforts.

Shoot under your target 5k pace.

  • **Saturday - October 12th**

WOD:

20.1

JonMichael WeigelComment