Workouts 11 October – 16 October


Monday
Old Regionals Workout
21-15-9 reps:
Deadlift 143/93Kg
Box Jumps 32/24″

Mobility
Bretzel

Tuesday
“Mary”
AMRAP 20
5 Handstand Push Ups
10 Pistols
15 Pull Ups

Mobility
Half Moon Lat Stretch

Wednesday

Structure
1A) Sled Sled March
3 x 50′
1B) Handstand Walk / Overhead Carry
3 x 50’/100′

2A) Sled Rope Pulls
3 x 50′
2B) D-Ball Carry
3 x 100′

Thursday
“It’s All Gone Pear Shaped”
AMRAP 8
6 Cal Row
8 Dumbbell Thrusters 22.5/15Kg
10 Handstand Push Ups
-rest 4 minutes-
AMRAP 8
6 Cal Ski
8 Dumbbell Thrusters 22.5/15Kg
10 Toes To Bar

Mobility
Straddle Stretch

Friday
CrossFit Open 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Mobility
Capsule Stretch
Calf Stretch

Saturday
“Shania”
3 Round
12 Front Squats 50/35Kg
10 Chest to Bar Pull Ups
-rest 3 minutes
3 Rounds
12 Front Squats 50/35Kg
10 Bar Facing Burpees

Mobility
Couch Stretch

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