10/23 – 10/28

10/23 – 10/28

Mike Tulimiero| wods| October 22, 2017| 0 Comments

Monday

Skill/Warm up

Turkish Get Ups

Conditioning

For Time:

10 renegade rows, 5 DB thrusters

2 shuttle runs

10 rows, 6 thrusters

2 shuttle runs

10 rows, 7 thrusters

2 shuttle runs

10 rows, 8 thrusters

2 shuttle runs

10 rows, 9 thrusters

2 shuttle runs

10 rows, 10 thrusters

Tuesday

Gymnastics Testing

3 max effort sets of pull-ups

(strict, kipping, or assisted)

Max Effort Intervals

1 min max over-the-rower burpees

1 min rest

2 min max cal row

1 min rest

2 min max over-the-rower burpees

1 min rest

1 min max cal row

Wednesday

Barbell Progression

EMOM 10

2 power cleans + 2 front squats

6 Rounds:

Perform 2 steps walking lunge + 1 front squat across 50 feet with barbell in front rack position (115/75)

Thursday

“Pick Your Poison”

EMOM30

1) HSPU / barbell strict press

2) Plank Hold

3) Muscle Ups / pull-ups / push-ups

4) Jump rope / run / bike

5) Rope climb / t2b

6) Rest

Friday

Benchmark

Kelly

5 Rounds:

400m run

30 box jumps

30 wall balls

30min time cap

*(scaled: 20 box jumps/20 wall balls)

Saturday

15min to build to moderate DL (85-90%)

Then,

12 – 9 – 6 – 3

DL (85-90%)

Bar facing burpees

Chest-to-bar

(or 15-12-9-6 pull-ups)


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