Thursday, 10/17/19
WOD
3 Rounds:
500m Run
100’ Walking Lunge
October 2019
Wednesday, 10/16/19
WOD
For Time:
2k Assault Bike
400m Farmers Carry (53#/35#)
2k Assault Bike
Core Strength
3 Sets:
20 Russian Twist
20 Weighted Sit Ups
1:00 Plank Hold
*Rest 2 Minutes
Tuesday, 10/15/19
Strength
10 Minute EMOM
2 Push Press
*Build in weight each minute
WOD
For Time:
24 Chest to Bar Pull Ups
21 Thrusters (115#/85#)
18 Chest to Bar Pull Ups
15 Thrusters (115#/85#)
12 Chest to Bar Pull Ups
9 Thrusters (115#/85#)
6 Chest to Bar Pull Ups
3 Thrusters (115#/85#)
Monday, 10/14/19
WOD
3 Minute AMRAP:
20 Deadlift (225#/155#)
15 Box Jumps (30”/20”)
Max Calorie Row
3 Minute Rest
3 Minute AMRAP:
15 Deadlift (225#/155#)
15 Box Jumps (30”/20”)
Max Calorie Row
3 Minute Rest
3 Minute AMRAP:
10 Deadlift (225#/155#)
15 Box Jumps (30”/20”)
Max Calorie Row
3 Minute Rest
3 Minute AMRAP:
5 Deadlift (225#/155#)
15 Box Jumps (30”/20”)
Max Calorie Row
Friday, 10/11/19
WOD
Open 20.1
10 Rounds:
8 Ground to Overhead (95#/65#)
10 Bar Facing Burpees
*15 Minute Time Cap
Wednesday, 10/9/19
WOD
3 Rounds:
600m Run
30 Kettlebell Swings (53#/35#)
Accessory Work
Alternating Tabata
Bulgarian Split Squats
Odd: Right Leg
Even: Left Leg
Tuesday, 10/8/19
Strength
3×5 Front Squat @60%-70%
WOD
7 Minute AMRAP:
3 Rounds:
5 Squat Cleans (185#/135#)
15 Chest to Bar Pull Ups
Max Bar Facing Burpees in remaining time
Monday, 10/7/19
WOD
For Time:
90 Double Unders
30/24 Calorie Bike
30 Shoulder to Overhead (135#/95#)
60 Double Unders
20/16 Calorie Bike
20 Shoulder to Overhead (135#/95#)
30 Double Unders
10/8Calorie Bike
10 Shoulder to Overhead (135#/95#)
Core Strength
4×15 GHD Sit Ups
*15 Second Hold
Friday, 10/4/19
WOD
For Time:
10 Dumbbell Snatch (50#/35#)
15 Burpee Box Jump Overs (24”/20”)
20 Dumbbell Snatch
15 Burpee Box Jump Overs
30 Dumbbell Snatch
15 Burpee Box Jump Overs
40 Dumbbell Snatch
15 Burpee Box Jump Overs
50 Dumbbell Snatch
15 Burpee Box Jump Overs
*20 minute time cap