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CrossFit WODs Oct 18-22

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Monday, Oct 18
STRENGTH
sumo deadlift 5-5-3-3-2-1-1
WOD
20-2
alt 1-arm DB snatch, 45/30
2-20
walking lunges

Tuesday, Oct 19
WOD
row 1000m
21 shoulder press
12 knees to elbows
row 1000m
21 push press
12 knees to elbows
row 1000m
21 push jerk
12 knees to elbows

Wednesday, Oct 20
WOD
AMRAP in 15 minutes
5 pull ups
10 push ups
15 front squats, 115/75
200m DB carry, 45/30

Thursday, Oct 21
STRENGTH/WOD
E2MOM for 16 minutes
3 bench press
4 KB swings, 55/40
5 box jumps, 24/20

Friday, Oct 22
WOD
25 DU’s
25 slam balls, 30/20
then,
5 rounds
sprint to grate
10 jumping squats
sprint to start
10 KB SDHP, 55/40
then,
25 DU’s
25 slam balls

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