Monday:  October 28, 2019

Warm-Up(0:00 – 12:00)
Mobility:  Internal Shoulder Rotation: Athletes reach behind their back with thumb pointed up and grab hold of the rig or an upright. Athletes may then slowly bend their knees and lean forward to get a stretch in the front of the shoulder joint. 1:30/side.

Steady 5 Minute AMRAP

Strict Cindy:
3 Strict Pull Ups (6 ring rows if you’re still working on strict pullups)
6 Perfect Push Ups (Modify to box pushups or banded pushups if needed)
9 Air Squats

Strength/Skill(15:00 – 30:00)
In 10 Minutes
Find a 2RM Thruster from the floor

If your max thruster days are over, feel free to do a 4×5 front squat from the rack.

WOD(35:00 – 60:00)

Fitness
Partner WOD – (Split work as needed)
AMRAP 25
80/60 Calorie Row (70 cals for male/female teams)
60 Dumbbell Thrusters
40 KB Swings
40 Ring Rows

Performance/Competition
Partner WOD – (Split work as needed)
AMRAP 25
80/60 Calorie Row (70 cals for male/female teams)
60 Dumbbell Thrusters 50/35lbs
40 KB Swings (70/55lbs)
20 Muscle Ups

Option 2:  40/25lbs on the thrusters, 55/35lbs on the KB and 40 Pull Ups instead of MU.

Optional Workouts of the Week

Option 1:
DB Isabelle
30 Alternating DB Snatches (65/45lbs)

Option 2:
15-10-5
Cal Bike
Cal Row
Cal Ski