Monday- October 28th

October 28, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m Row

Samson Lunges

Lunges w/Elbow Drop

High Kicks

Butt Kickers

10 Light Wall Balls

10 Ring Rows

Bear Crawl x 2

Kipping Practice x 1:00

Today's Movement
 *Donkey Kicks x :30

 *Plank Shoulder Taps x :30

 

 

 

A. Push Jerk or Split Jerk

5 x 2- build to heavy 

 

-- then take 5 minutes (1 DL per minute) to build deadlift weight up to the heavier weight for the WOD

 

 

B. "20.3"

For time: 9 min. Time Cap

21 deadlifts, 225/155

21 handstand push-ups

15 deadlifts, 225/155

15 handstand push-ups

9 deadlifts, 225/155

9 handstand push-ups

21 deadlifts, 315/205

50-ft. handstand walk

15 deadlifts, 315/205

50-ft. handstand walk

9 deadlifts, 315/205

50-ft. handstand walk

 

*SCALED : 135/95 and 185/135; Hand-release push-ups and Bear Crawl

 

 

C. Buy-Out

Forward Fold Stretch x 2:00

5-way shoulders x :30 each

 

 

 

 

 

 

 

 

 

 

 

 

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