Thursday, November 1, 2018

October 31st, 2018
by:

Strength / Skillwork

None today. Warm-up for the WOD.

WOD

“Mama wants a new Kitchen Sink”

Sink

For time: (30:00 CAP)
– Last done on 1/26/18 and before that on 2/10/17 –
[Start in 1 of the 3 “zones”, GO IN ORDER within the zones]

15 reps of each exercise:
Push-ups
Prisoner Squats (1.5)
Scissors
Leg Lifts
Pull-ups
Lunges (2-ct)
Burpees
Toes to Bar
Bicycle Crunch (2-Ct)
Dips
Oil Drills
Calorie Row

20 Reps each of: (1 KB per person)
KB Sumo Deadlift High Pull, 55/35#
Goblet Squat
Russian Swings
American Swings
Figure 8 w/ Uppercut (8/8)
Cleans (8/8)
Push-press (8/8)
Thrusters (8/8)

25 Reps of Each:
GHD Sit-up (Reg. Sit-ups)
GHD Hip Ext. (Supermans)
Wall Ball, 20/14#
Ball Slams, 30/20#
Box Jumps, 24/20″

Rx+: as written
Rx: 35/25# KB
Scale as needed

Elements

For time: (30:00 CAP)

15 reps of each exercise:
Push-ups
Prisoner Squats (1.5)
Scissors
Leg Lifts
Pull-ups
Lunges (2-ct)
Burpees
Toes to Bar
Bicycle Crunch (2-Ct)
Dips
Oil Drills
Calorie Row

30 Reps each of: 1 KB per person
KB Sumo Deadlift High Pull, 35/25#
Goblet Squat
Russian Swings
American Swings
Figure 8 w/ Uppercut (8/8)
Cleans (8/8)
Push-press (8/8)
Thrusters (8/8)