Tuesday, 11/5/19
Strength
10 Minute EMOM:
1 Power Snatch
WOD
10 Minute AMRAP:
75/60 Calorie Row
In Remaining Time AMRAP:
7 Toes to Bar
14 Dumbbell Snatch (50#/35#)
Uncategorized
Monday, 11/4/19
WOD
5 Rounds:
200m Run
10 Front Squats (135#/95#)
Gymnastics
3 Sets of Max Muscle Ups
Or…
3×10 Muscle Up Transitions
Friday, 11/1/19
WOD
Open 20.4
For Time:
30 Box Jumps (24”/20”)
15 Clean and Jerks (95#/65#)
30 Box Jumps (24”/20”)
15 Clean and Jerks (135#/85#)
30 Box Jumps (24”/20”)
10 Clean and Jerks (185#/115#)
30 Pistols
10 Clean and Jerks (225#/145#)
30 Pistols
5 Clean and Jerks (275#/175#)
30 Pistols
5 Clean and Jerks (315#/205#)
*20 Minute Time Cap
Thursday, 10/31/19
Halloween WOD
“Don’t Drop the Pumpkin”
Death by 10m Med Ball Shuttle Run
*(20#/14#)
Wednesday, 10/30/19
WOD
3 Minute AMRAP:
3 Rounds:
6 Hang Power Cleans (115#/85#)
6 Bar Facing Burpees
Max Calorie Bike in remaining time
3 Minute Rest
3 Minute AMRAP:
2 Rounds:
9 Hang Power Cleans (115#/85#)
9 Bar Facing Burpees
Max Calorie Bike in remaining time
3 Minute Rest
3 Minute AMRAP:
1 Round:
18 Hang Power Cleans (115#/85#)
18 Bar Facing Burpees
Max Calorie Bike in remaining time
Accessory Work
3 Super Sets:
10 Lateral Lunge
10 Bulgarian Split Squat
Tuesday, 10/29/19
WOD
For Time:
100 Double Unders
50 Wall Balls (30#/20#)
40 Toes to Bar
30 Thrusters (95#/65#)
20 Muscle Ups
Monday, 10/28/19
Strength
5×2 Power Snatch
WOD
10 Minute AMRAP:
30/24 Calorie Row
30 Dumbbell Snatch (50#/35#)
Friday, 10/25/19
WOD
Open 20.3
For time:
21 deadlifts (225#/155#)
21 handstand push-ups
15 deadlifts (225#/155#)
15 handstand push-ups
9 deadlifts (225#/155#)
9 handstand push-ups
21 deadlifts (315#/205#)
50-ft. handstand walk
15 deadlifts (315#/205#)
50-ft. handstand walk
9 deadlifts (315#/205#)
50-ft. handstand walk
Time cap: 9 min.
Thursday, 10/24/19
WOD
Teams of 2:
30 Minute Max Calorie Assault Bike
*Alternate every minute
Wednesday, 10/23/19
WOD
15 Minute AMRAP:
300m Run
15 Medicine Ball Cleans (30#/20#)
3 Rope Climbs