MON October 28/13
WARM-UP
Warm-up – coaches pick
WOD
A. Chipper – complete the following in order;
– 15 KB goblet squats
– 15 KB swings (full)
– 15 Burpees
– 15 DB push press
– 15 DB deadlift @ same load as push press
– 15 ring rows
Rest 2 minutes
AMRAP in 35 minutes
– You may end up in a rest period on your 35 minute, so be it. You may also end on a working set, so be it. Try not to race, but pace this out across all sets
TUES October 29//13
REST DAY
WED October 30/13
WARM-UP
Warm-up – coaches pick
WOD
A. Complete;
– 4-6 Deadlifts
– 8-10 DB bench press
– Row sprint 200 or 250m
Every 5 minutes x 6 rounds
THURS October 31/13
REST DAY
FRI November 01/13
WARM-UP
Warm-up – coaches pick
WOD
A. Row 500m x 4 – Every 4 minutes x 3 rounds (equal times/ row effort)
Rest as needed
B. Airdyne sprints 20sec on – 20sec off 20sec on – Every 4 minutes x 5 rounds
SAT November 02/13
WARM-UP
Warm-up – coaches pick
WOD
A1. AMRAP in 6 minutes of;
– Row for distance
Rest 4 min
A2. AMRAP in 6 in of;
– 8 pull-ups
– 8 push-ups
– 8 air squats
Rest 4 minutes
2 rounds
SUN November 03/13
REST DAY
