So, we made it through September, and now are in October. Just 30 shorts days will Halloween, the day of Candy and ghosts and ghouls. So better get ready for the haunting with a month or fun…
Monday
SSS: Reps of 10/8/5 pause squat @ 60/65/70% Pause 5 seconds at 60 Pause 3 seconds at 65 Pause 1 second at 70
WOD: 21/15/9 Deadlift@225/185 Ring Dip GHD Sit up Weight on DL – shoot for 75% of 1RM Bar dips or box dips Butterfly sit up Jog 400m as a class, everyone stays together!
Tuesday
SSS: Reps of 10/8/5 pause Bench @ 60/65/70% Pause 5 seconds at 60 Pause 3 seconds at 65 Pause 1 second at 70
WOD: 18 min cap 400m run cash in 5 rounds of 10 box jump 30/24 15 hand rel push up 20 Air squats 400m run cash out 400/200 for run – If no run at all – 500M row BJ – 24/20 HR PU – Push ups on bench or box Air Squats – to flexibility depth 3×5 Standing Overhead Tricep Extensions. (band or dumbbell) Barbell smash triceps
Wed
SSS: Pistol work Outdoor –
WOD: Team: 6 rft tire flip 100m 10 burpees 10 air squats Cut laps down to 2 Stretch together
Thursday
SSS: Snatch work Snatch 2, 2, 2, 2, 2, 2, 2 Goal – increase weight per round If you fail an attempt, stay at that weight or lower it for the next set 2 min wall sit
Friday
SSS: 5, 5, 5+ Deadlift
WOD: 3 RFT 15 ground to overhead 185/135 20 butterfly sit up 30 Double Unders G2OH – 70% of C&J 1RM DUs – 2X SU with 10 min DU practice AFTER WOD 3×5 deficit deadlifts (stand on a 25# plate) @ 50% of your last deadlift weight. This is to focus on form at the bottom, NOT to lift heavy. This should be light!
Saturday
WOD: Prep for…. Sham 7 RFT 11 Deadlifts (body weight) 100M sprint DL – 75% of Bodyweight Sprint – 125M row sprint
CrossFit Team Offutt Tactical Fitness 