WORKOUT OF THE DAY

progress checks

FRI 10.18.13 Quarterly Progress Check-ins

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Quarterly Progress Checks next week!

It’s that time again! Here’s next week’s programming for quarterly progress checks…
Monday
5 rounds for time:
7 hspu
14 pistols
21 du
Tuesday
Oly total: FULL squat snatch & FULL squat clean & jerk
Wednesday
1RM Weighted Pull up
+
FOR TIME:
250m row
15 kb swings
2/1.5pd
25 burpees
15 kb swings
2/1.5pd
250m row
Thursday
20min AMRAP:
20 thrusters 135#/95#
20 pullups
20 burpees
Friday
CrossFit Total:
Total of 1 rep max for-
Back squat
Press
Deadlift
+
1 min AirDyne test for calories
photo-9Burpees and deadlifts!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Cassie
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Every minute on the minute for 10 minutes:
3 muscle ups OR 5 strict pull ups (EVEN)/5 ring dips (ODD)
B. Every minute on the minute for 10 minutes:
5 handstand push ups OR 3 wall climbs
C. Every minute on the minute for 10 minutes:
15 double unders OR 50m row

And coming tomorrow…

Partner workout
Complete the following for time – one partner working at a time:
400m run
30 partner wall balls
50 pull ups
run 400m (together)
30 burpee box jumps
50 kb swings 70/53
400m run (together)
30 toes to bar/knee ups
50 sit ups
400m run (together)