Thursday, October 16
WU:
Flight Simulator
Double Unders (~8 min)
10-20-30-40-50-40-30-20-10
OR if that is impossible
5-10-15-20-15-10-5
Double Unders (~8 min)
10-20-30-40-50-40-30-20-10
OR if that is impossible
5-10-15-20-15-10-5
MOB:
5 min plank variations
If any movement becomes too difficult, switch back to regular plank. Goal is to stay in a plank for as much of the 5 min as possible.
GYM:
Inverse Burpee
10 attempts, OR handstand practice
S/T:
Squat Snatch
5 x 3 : 95/65
Warm up to this weight, go further if possible, on last set finish with max rep OHS
WOD:
“The Morning Crew”
5 RFT of:
3 Squat Cleans (155/105)
6 KB Snatch/side (53/35)
9 Sit Ups
40m Sprint
30s REST
3 Squat Cleans (155/105)
6 KB Snatch/side (53/35)
9 Sit Ups
40m Sprint
30s REST
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