Friday, 10/18/19

WOD

Open 20.2
20 Minute AMRAP:
4 Dumbbell Thrusters (50#/35#)
6 Toes to Bar
24 Double Unders

Thursday, 10/17/19

WOD

3 Rounds:
500m Run
100’ Walking Lunge

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