Workouts for the Week of October 30, 2017

CrossFit Decatur WOD

Workouts for the Week of October 30, 2017

Monday

AMRAP x 12
40 Double Unders –> scale to 80 single unders
10 Alternating DB Snatch (55/35 lbs)
10 Toes To Bar

Tuesday

For Load
10-7-4-1-4-7-10 Hang Squat Cleans

EMOM x 7 for Reps
5 Bent Over Rows (135/95 lbs) –> make sure the form is minded
Max Rep Box Jumps (30/24″)

Wednesday

Tabata Push Press (75/55 lbs.)
Tabata Sit-Ups
Tabata SDHP (75/55 lbs.)
Tabata Push-Up

Thursday

2 Rounds For Reps:

In 3 Minutes
Row 500m
w/remaining time Max Distance HS Walk scaled to Max Rep Wall Walks or Max Distance Bear Crawl for those who won’t go upside down

-rest 1 minute-

In 3 Minutes
SkiErg 500m
w/remaining time Max Rep Walking Lunges

-rest 1 minute-

In 3 Minutes Bike .8 Miles
w/remaining time Max Distance HS Walk scaled to Max Rep Wall Walks or Max Distance Bear Crawl for those who won’t go upside down

-rest 1 minute-

In 3 Minutes
Run 400m
w/remaining time Max Rep Walking Lunges

Friday

T.U.P.
15-12-9-6-3
Power Cleans (135/95 lbs)
Pull-Ups
Front Squats (135/95 lbs)
Pull-Ups

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