Wednesday, 10/23/19
WOD
15 Minute AMRAP:
300m Run
15 Medicine Ball Cleans (30#/20#)
3 Rope Climbs
Tuesday, 10/22/19
WOD
For Time:
40 Calorie Row
20 Dumbbell Step Ups
40 Strict Handstand Push Ups
20 Dumbbell Step Ups
40 Calorie Row
*(50#/35#) (24”/20”)
Rest 2 Minutes
For Time:
150’ Handstand Walk
Monday, 10/21/19
Strength
10 Minute EMOM:
2 Overhead Squats
*Build in weight
WOD
3 Rounds:
10 Power Snatch (135#/95#)
15 Burpee Pull Ups
Friday, 10/18/19
WOD
Open 20.2
20 Minute AMRAP:
4 Dumbbell Thrusters (50#/35#)
6 Toes to Bar
24 Double Unders
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