Saturday 10/28/2023

WOD
"Claude Monet"
Teams of 3
25:00 AMRAP

Partner 1:
500/400m Row OR 400m Run

Partner 2:
2 rounds
10 Overhead Squats 95#/65#
8 Bar Facing Burpees

Partner 3:
Rest

Friday 10/27/2023

WOD
"Pablo Picasso"
3 Rounds For Time:
10 Deadlift 225#/155#
5 Bar Muscle Ups

-rest 2:00-

2 Rounds
20 Hang Power Clean 135#/95#
10 Chest to Bar Pull Ups

-rest 2:00-

60 Shoulder to Overhead 95#/65#
30 Pull Ups

Accessory Work
Optional accessory, pending workout times
3 Sets
10 Seated Banded Lat Pull Downs
14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)
6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)

Thursday 10/26/2023

Strength
Shoulder Press:
- Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.

WOD
"Rembrandt"
Team of 3 For Time:
5 Sets (each/1:2)
12/10 Calorie Air Bike
10 Handstand Push Ups
75ft Bodyweight Lunge

Wednesday 10/25/2023

Strength
Back Squat:
- Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.

WOD
"Vincent van Gogh"
For Time:
800m Run

-at 8:00-

30/24 Calorie Row
30 Single Arm Alternating Devil Press 50#/35#
30/24 Calorie Row

-at 16:00-
800m Run