Monday October 11th:
Warm up
3:00 bike + 8 inch worms + 5 HSPU negatives
1 .AMRAP 3:00 x 3 rest 2:00 in between
500 m row + max SHSPU in remaining time.
2 .10 rounds for time:
4 SHSPU
6 wall balls
8 box jumps
3. 3 sets:
15 UNBROKEN DB push press (should be difficult)
15 GHD sit ups
Thursday October 14th:
Warm up
Accumulate 1:00 in HS hold + 10 DB strict press + 10 push ups
1 .Every 2:00 x 5
Find heavy double strict press
2 .15:00 AMRAP
10 calorie bike
10 SHSPU
10 calorie bike
30 double unders
3 .12:00 AMRAP
200 m run
10 push ups
10 sit ups
CrossFit Havoc 