homelymatt

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October 2020

WOD for Friday, Oct 23, 2020

23102020 Strength

5 Sets of 7 – 5 reps
Bench Press

DB Row (side)

MAP 8

15 Min
Row

Karen

For time

  • 150 wall balls 20/14 lbs

WOD for Thursday, Oct 22, 2020

22102020 Strength

in 15 min find your Push Press 5RM

4 + 4 Strict Pullup Mixed Grip

22102020 Metcon

For time:
3 Round di Cindy
5 Pullup
10 Pushup
15 Air Squat
50 DU
2 Round di Cindy
100 DU
1 Roundi di Cindy
150 DU
1 Roundi Mary
– 5 handstand push-ups (strict)
– 10 single leg squats
– 15 pull ups

MAP 8

15 Min
Row

WOD for Wednesday, Oct 21, 2020

21102020 Strength

in 20 Min: 5 Sets of 7 – 5 reps
Deadlift

Alt x 2 DB Floor Press

21102020 Metcon

5 Round:
5 Power Snatch @60/40
15 Burpee Box Jump

MAP 8

15 Min
Row

WOD for Monday, Oct 19, 2020

19102020 Strength

in 15min find your Hang Power Clean 3RM

add 5 – 3 Push Press @ the end of every set

19102020 Strength B

2×2 of Hang Clean con il carico della tripla pesante

19102020 Metcon

6 Round For Time of:
– 5 DB Man Maker @22,5/15
– 15 Situp

Post total time

WOD for Saturday, Oct 17, 2020

Mr Clean

Team of 2:

AMRAP 3' Max Effort Clean @30/25
2' rest
AMRAP 3' Max Effort Clean @40/30
2' rest
AMRAP 3' Max Effort Clean @50/35
2' rest
AMRAP 3' Max Effort Clean @60/40
2' rest
AMRAP 3' Max Effort Clean @70/45
2' rest
AMRAP 3' Max Effort Clean @80/50

Note:
– This can be any style Clean: Muscle, Power and Squat Clean will be allowed
– Anytime you change your partner, new player perform 3 Side bar Burpees
– Every round starts with 3 Side bar Burpees
– If at least one member can't perform the requested weight you will take one last round @ your last successfull weight.

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