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

1. 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

1. Five sets of:

1 Hang Power Snatch +  3 OHS

Rest 2 minutes

1. 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