1
Oct
Tuesday 10-2-18
scheduling announcements:
October 13th and 14th,Gym Closed,
October 31st, 9AM, 10AM, 3PM, 4PM only.
SKILL OF THE MONTH
Pull-ups
Week one progression
5 Sets, 10 Second hold, Chin over bar
5 Sets, 10 Second hold, Mid way
WOD
OPEN
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Strict Handstand Push-ups
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Strict Handstand Push-ups
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Strict Handstand Push-ups
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Strict Handstand Push-ups
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Strict Handstand Push-ups
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Strict Handstand Push-ups
PERFORMANCE
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Dumbbell Strict Press (50’s/35’s)
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Dumbbell Strict Press (50’s/35’s)
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Dumbbell Strict Press (50’s/35’s)
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Dumbbell Strict Press (50’s/35’s)
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Dumbbell Strict Press (50’s/35’s)
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Dumbbell Strict Press (50’s/35’s)
FITNESS
200 Meter Run
21 Deadlifts (155/105)
200 Meter Run
18 Dumbbell Strict Press (35’s/20’s)
200 Meter Run
15 Deadlifts (155/105)
200 Meter Run
12 Dumbbell Strict Press (35’s/20’s)
200 Meter Run
9 Deadlifts (155/105)
200 Meter Run
6 Dumbbell Strict Press (35’s/20’s)
