Monday's WODs! Do both so then you can eat all the Halloween candy you want ;)
New strength program starts tomorrow!!
Monday Oct. 29, 2018
Strength: Week 1, Day 1
A1) Strict Paused Overhead Barbell Press @ 60-70% x 8r x 4s
Notes: Strict shoulder press with a 1 second pause at the bottom (barbell touching shoulders) and at the top (lockout at the elbow).
A2) Pull-ups (ring rows) x BW x 10r x 3s
Notes: To counter the press, some volume bodyweight pulling.
B) Dumbbell OH Carries x 20-50lbs/hand x 50m (2L)
Notes: With a dumbbell in each hand, lockout overhead, walk. Don't run... walk. Slowly.
2 Rounds of:
750 meter Row
20 Handstand Push-ups
Then, 2 Rounds of:
20 Thrusters 75/115
The "Twins" Benchmark WOD was first posted on crossfit.com as the workout of the day for Thursday, May 21, 2009 (090521).
Endurance WOD (6:30pm)
“FITCOPS Dallas 5”
1 mile Run
100 Plank Up-downs
The group "FitCops" created a memorial WOD for the 5 police officers who lost their lives in the tragic shooting in Dallas, TX on - to pay tribute to those officers (Lorne Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) killed by a shooter in Dallas, TX during a Black Lives Matter rally on July 7, 2016.