Box Programming for Oct. 13-18, 2014
FUN IN THE SUN: SABADO 25 DE OCTUBRE ESTAREMOS WODSEANDO EN PUNTA CHAME (PROYECTO PLAYA CARACOL) ALREDEDOR DE LAS 2:00PM!! PARTNER WOD ON FRIDAY!!!!
Monday, Oct. 13
A) Deadlift: 3 x 6-8 reps @ 2011
B) Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (70/53)*scale accordingly
Tuesday, Oct. 14
Against a 4-minute running clock, perform the following for Max Reps:
Run 600 Meters (2do Policía Muerto)
Push-Ups x Max Reps
REST 4 MIN. then…
AMRAP – 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
REST 4 MIN. then…
AMRAP – 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
REST 4 MIN. then…
AMRAP – 4 Minutes of:
30 Double-Unders
10 Toes to Bar
Total WOD time: 28 min. (timer 7 – 4min.intervals)
Wednesday, Oct. 15
- Take 15 minutes to build to a heavy Jerk
B.Four sets for Max Reps of Push Press
Against a 2-minute running clock, complete:
300m Row
Push Press (115/75 lbs)
Rest 2 minutes between sets
Thursday, Oct. 16
- Five sets of:
1 Hang Power Snatch + 3 OHS
Rest 2 minutes
- AMRAP – 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (53/35)
10 Wall Ball Shots (14/20)
Friday, Oct. 17
In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Carry Alternating Reverse Lunges
10 Burpees
Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.
Saturday, Oct. 18
Make up a missed WOD/come practice a skill
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