Weekly Update: Oct 7th - Oct 13th

Sunday Oct 7th

10 min AMRAP
15 Double KB Clean and Jerk @ 20% CJ in each hand
10 Overhead Squat @ 50%
5 Handstand Pushup


Monday Oct 8th

Micah
60 Bench Press @ 75% body weight
Every minute on the minute 15 Air Squats


Tuesday Oct 9th

Alpine
6 Rounds
45 seconds Ladder Icky Shuffle - forward one, backward two
45 seconds 10’ Farmer Walks @ 25% C&J in each hand
3 minute rest


Wednesday Oct 10th

"The Don"
For time:
66 Deadlift, 110 pounds
66 Box Jumps, 24 inch box
66 Kettlebell Swing, 1.5 pood
66 Knee to Elbow
66 Situps
66 Pullups
66 Thruster, 55 pounds
66 Wall Balls shots, 20 pound ball
66 Burpees
66 Double Unders


Thursday Oct 11th

20 Min AMRAP
1.2 KM Assault Bike
Rest 30 seconds
Sprint 200M
Rest 30 seconds
25 Shoulder Press
Rest 30 seconds


Friday Oct 12th

10 - 1 
GHD Hamstring Curl
1 - 10
Back Squat


Saturday Oct 13th

CrossFit Open 12.1
7 minutes Max Burpees to a target 6” higher than your reach