WEEKLY WOD OVERVIEW FOR OCTOBER 4TH TO 10TH, 2021

By
jeremyhale
May 19, 2022
WEEKLY WOD OVERVIEW FOR OCTOBER 4TH TO 10TH, 2021

Congratulations to those who took the time to compete at the Autumn games this past weekend. It looked like it was a challenging and fun time. Monday starts things off this week with a clean complex strength piece consisting of a high hang clean plus hang clean. Then “Johnny Cage” will be a burner for sure, completing 4 rounds every 2:30 minutes of assault bike for calories, burpee box jump-overs then max dual dumbbell thrusters. Don’t worry there will be a 1-minute rest between rounds.Tuesday we are hitting a fun workout that'll feel a bit like Amanda the Classic CrossFit Benchmark. “Liu Kang” is two 6 minute AMRAPs with a built-in 5 minute rest period of ring muscle-ups of and power snatches where the second AMRAP the weight will be reduced.Wednesday will challenge your brute strength and strength endurance. The strength piece consists of alternating supersets of a power clean plus 5 push presses and back rack reverse lunges. Then plan to finish out your session with “Goro”. This is a for-time workout of deadlifts and wall walks in a descending rep order.Thursday we have a longer challenging grinder style AMRAP called “Vacate My Throne” consisting of rowing, rope climbs, Turkish get-ups and running. The goal here is steady movement while maintaining breath and posture.Friday we start out with a front squat session that will have a built-in pause for 3 seconds for the first rep before completing the rest of each set for a total of 5 sets. Then the “Gotcha” workout will feel similar in nature to a benchmark tester WOD. In this 3 rounds for time couplet plan on performing toes to bar and wall balls in a time frame of 6 to 9 minutes.Saturday finishes the week out with some handstand practice and another partner WOD. “Get Over Here” has synchro burpees to plate, dubz, synchro kettlebell swings and synchro handstand push-ups.If you quit now…You’ll end up right back where you first began. And when you first began you were desperate to be right where you are now…Keep going...

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