WOD Oct 22-29

Sunday

Rest Day

 Saturday 
@ CrossFit Markham

Tabatas

1. Burpees / Rowing
2. Jump squat: With 45 lbs bar / without bar
3. Competition style push-ups / Russian twists (35 lbs)
4. Tuck jumps / knees to elbows
5. Ring rows / V-ups

8 rounds each, alternating between exercises
e.g. Round 1: 20 s burpee, 10 s rest; Round 2: 20 s row, 10 s rest; Round 3: 20 s burpee, etc...

PR - Got my first bar muscle-up!

@ HBCYR w/ The Repenters

Tabatas

1. Jump squats
2. Mountain climber push-ups
3. Jumping lunges
4. Sprints

Friday @ Western Pines w/ Jireh

3 Rounds (max reps)
1 min HSPU
1 min burpee thrusters (25 lbs dumbbells)
1 min KB snatch (55 lbs)
1 min break

Thursday

Rest day

Wednesday @ CF Sarnia

Squat snatch: 5 x 2 @ 95 lbs
(1 rep = squat snatch from mid thigh + one from floor)
Drop snatch: 2 x 65 lbs, 2 x 85 lbs, 2 x 95 lbs, 2 x 95 lbs, 2 x 95 lbs
Snatch pulls: 5 x 2 @ 135 lbs

Tuesday @ Fit 4 Less w/ Joe 

Leg press: 3 x 10
Front squat: 5 x 5
Deadlift: 5 x 5

- Then -

7 min burpees (jumping on a 45 lbs plate)

Monday @ CF Sarnia

Push jerk
2 x 95 lbs, 2 x 115 lbs, 2 x 135 lbs, 2 x 155 lbs, 2 x 165 (singles)

- Then -

2 Rounds
20 Thrusters (115 lbs)
20 L-pull-ups (only did the first 10 as L-pull-ups; remaining were kipping)

5 min rest

2 rounds (only finished 1 round)
750 row
20 HSPU

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