October 26th - 31st
Day 1
Day 1
WOD 151026
Z1 – back injury
Day 2
WOD 151027
A1. 18sec AD sprint, rest 2:45 then A2 22/20/15/16/14/15
A2. 15sec sled push @ 450#, rest 2:45 then back to A1, x
6 not measured.
B. 4 x AMRAP (-1) cgbp 245# 4/4/4/5 from
last week, rest 2-3min btw sets
C. 4 x AMRAP (-1) weighted pull-ups @ 65#, rest 2-3min btw
sets 4/4/4/4
D. 1 set strict hspu to failure
E. 10min flexibility
Day 3
WOD 151028
A. 6x750m @ 1:48 –
1:49 pace, rest 2:30 btw sets
Could not maintain pace due to back pain
Day 4
WOD 151029
OFF
Day 5
WOD 151030
A. EMOM 10:00 – 1 thruster, build each set, start @ 165, 185, 195, 205,
207.5, 215, 225, 235, 245F
B1. ctb cluster – 3. 3. 3. 3, rest 10sec @ dots, rest 1min
then B2
B2. thruster cluster @ 80% of A 185# – 2. 2. 2. 2, rest 15sec @
dots, rest 2min then back to B1, x 2
-rest 6-8min-
C. EMOM 10:00
3 ctb pull-ups
1 thruster @ 85-90% of A 205 for 1st 5 sets. 185 for last.
+
300 double unders for time in as few sets as possible 4:28
C. body maintenance
Day 6
WOD 151031
A. 10-15min – build 3RM front squat
-rest/prep as needed-
B. EMOM 15:00
minutes 0, 3, 6, 9, 12 – 3 squat cleans @ 80% of A
minutes 1, 4, 7, 10, 13 – 3 wall climbs
minutes 2, 5, 8, 11, 14 – 3 muscle-ups
-rest to 23:00 on timer-
C. 6 rounds for time of:
200m run
10 kb swings – 24kg
5 pull-ups
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