Monday 10/3/2016
“Brawl Gone Wrong”
1min Per station for 3 Rounds
Empty BB Thrusters
Russian KBS 70/53lbs
Box Step ups 24/20″
HSPUs
Row for Calories
Rest 1min
(Same format as “Fight Gone Bad”)
Tuesday 10/4/2016
Unbroken DUs
10-20-30-40-50-40-30-20-10
^^NOTE^^
Athletes are to perform a 15sec hollow
body hold between each set
*You must stop after each set and if
you miss on 25 of 30 for example, you
must start that particular set over.
Wednesday 10/5/2016
500m Row for time
+
ROMWOD (or coach lead mobility)
Thursday 10/6/2016
5 x 5 OHS
Friday 10/7/2016
“Cindy”
20min AMRAP
5 pull ups
10 push ups
15 air squats
Saturday 10/8/2016
3 Person SPRINT Relay WOD
30 Cal Row
25 Russian KBS 70/53lbs
20 Cal Row
15 GHD sit ups
10 Cal Row
5 Power snatches 165/115lbs
*Partner 1 must work their way through
the entire list before Partner 2 can
begin. Likewise from Partners 2 to 3.
Sunday 10/9/2016
400m Run
30 TTB
200m Run
10 DL 225/155lbs
200m Run
30 TTB
400m Run