Wednesday 10/18

A.
Skill Work: Muscle-Ups
Spend 10-15 minutes working on Muscle-Up progressions, Muscle-Ups, or weighted Muscle-Ups (Wall ball)

B.
AMRAP 12
5 Muscle Ups
25 Wall-Balls
50 Double Unders

Masters
A.
Same

B.
AMRAP 12
5 Pull-ups + 5 Dips
25 Wall-Balls
50 seconds of Double Under attempts

 

Tuesday 10/17

A.
Sled Push
4 Rounds
20m Sled Push
100m Sprint
*Rest 1-2 minutes between rounds

B.
21-15-9
Thrusters (95/65)
Bar over Burpees

Masters
A.
Same

B.
21-15-9
Thrusters (65/45)
Bar over Burpees

 

Monday 10/16

A.
Skill Work: Pistols
Spend 10-15 minutes working on Pistols or Weighted Pistols (Kettlebell)

B.
4 RFT
10 Alternating Pistols (26/18)
10 Pull-ups
10 KB Swings (70/53)
400m Run

Masters
A.
Same

B.
4 RFT
10 Alternating Pistols (Box modification)
10 Pull-ups
10 KB Swings (35/26)
400m Run