Crossfitness WODS: Week of October 25, 2021

Monday

PART A
4 Sets
10 KB Deadlifts
10 Band Lat Pulldowns
10 Wall Walks (feet or hands on wall from pushup plank position)

PART B
For time:
15 Clean & Jerks
15 Pull-Ups
15 Cals Bike
12 Clean & Jerks
12 Pull-Ups
12 Cals Bike
9 Clean & Jerks
9 Pull-Ups
9 Cals Bike

Tuesday

PART A
3 x 30 sec intervals
Front Plank
Side Plank R
Side Plank L
Birddogs

PART B
3 rounds for time:
Partner 1:
Row 500m
Run 400m
Partner 2:
Row 500m
Run 400m

Partner 2 rests while Partner 1 works and visa versa. 1:1 work/rest ratio essentially.

Wednesday

PART A
5 Sets
5 Shoulder Press
5 Bench Press

Increase weight on SP and BP each set as you wish or work sets across.

PART B
5-10-15-20-15-10-5 reps of
Wall Balls
Ring Rows

Thursday

PART A
5 Sets
5 Deadlifts
8 Hanging Knee Raises

Increase weight on DL each set as you wish or work sets across.

PART B
5 rounds
50 Jump Ropes (Singles) or 25 Dubs
KB Farmer Carry 40yds
10 OH Plate Walking Lunges
Rest 1 minute

Friday (8am)

PART A
4 Sets
6 DB Front Raise/Lat Raise Combo (light DB)
6 Barbell Curls
6 DB Tricep Kickbacks (light DB)
12 Step-Ups

PART B
2 Rounds
Run 800m
30 Abmat Sit-Ups
30 Burpees