Saturday, Sep 30
Workout of the Day
Hero Workout of Your Choice
(Time)
Review the list of 203 heroes and honor one with an all-out effort.
Sunday, Oct 1
Workout of the Day
30 MIN YOGA STRETCHING
(Not Scored)
FOLLOW ROUTINE
Monday, Oct 2
Workout of the Day
WARM UP 7
(Reps)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
Deadlift 5-5-3-3-3-1-1-1-1
(Load)
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
100%
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
100%
#76 WOD
(Rounds + Reps)
6 Min AMRAP (AS MANY ROUNDS AS POSSIBLE)
10 Pistol Squats
10 Burpees
10 Pull ups
****REST 1 MIN
3 MIN AMRAP
10 BURPEES
10 PULL UPS
10 Pistol Squats
10 Burpees
10 Pull ups
****REST 1 MIN
3 MIN AMRAP
10 BURPEES
10 PULL UPS
Mix STRENGTH
(Other / Text)
3 Rounds
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
Tuesday, Oct 3
Workout of the Day
#68 WARM UP
(Rounds + Reps)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
#69 STRENGTH
(Rounds + Reps)
3 ROUNDS
10 DB ROWS (HEAVY)
10 SUPERMANS
08. RENEGADE ROWS
10. KB SINGLE LEG DEADLIFT
10 DB ROWS (HEAVY)
10 SUPERMANS
08. RENEGADE ROWS
10. KB SINGLE LEG DEADLIFT
AMRAP 15: Handstand Walk, Walking Lunge, Situps
(Rounds + Reps)
Complete as many rounds as possible in 15 minutes of:
- 25-ft. handstand walk
-. 75-ft. walking lunge
- 25 sit-ups
- 25-ft. handstand walk
-. 75-ft. walking lunge
- 25 sit-ups
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
