Thursday
CFHQ: Rest Day. We will warm up as always then we will perfomr mobility. I highly recommend shoulder and hip mobility. We could be doing a weightlifting ladder for the Open 20.4 workout.
October 2019
Wednesday
Weightlifting: Back squat 10-8-6-4-2 reps (max out weight for each rep scheme) Practice SLIPS for 30 minutes. Post loads to the Zen.
Tuesday
WOD 50-40-30-20-10 reps for time of: Hip extensions*Double-unders *Reverse Hypers, Supermans. Post time to the Zen.
Monday
WOD 50-40-30-20-10 reps for time of: Row/bike (calories) Thrusters 35 lb. Barbell womens 45 lb. barbell mens Post time to the Zen.
Friday
Open WOD 20.3 (18.4) For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.
Thursday
WOD Choices: Pick one of the following running workouts to do Run 5,000 meters Run to Schmale rd. 10 laps around the building, resting 1 minute between laps. Then: Practice SLIPS for 20 minutes Post time to the Zen
Wednesday
Complete as many rounds as possible in 20 minutes of: 500-m row 50 single-leg squats, alternating 10 squat snatches Women: 95 lb. Men: 135 lb. Post rounds completed to the Zen.
Tuesday
WOD 3 rounds for time of: 400-m run 21 ring dips 2 legless rope climbs Post time to the Zen.
Monday
WOD Sumo deadlift 3-3-3-3-3 reps This is a HEAVY day. All 5 sets of 3 will be considerably heavy and ultimately you will find a 3 rep max. All reps are touch and go, NO re-grips. Practice SLIPS for 20 minutes. Post loads to the Zen.
Friday!!
Open WOD 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders Men 50lb. Women 35lb
