10-31-19

Hang Power Clean
5@50%
4@60%
3@70/75%
2@80/85%

Front Squat
8@45%
5@55/65/75/80%

1 Mile Run OR 2000m Row for Time

10-30-19

Push Press
8 reps each at 45/50/55/60/65/70%
*5 Strict Pull Ups After Each Set

Metcon – 15′ AMRAP
15 Bupee Box Overs  24/20
15 TTB
1 Rope Climb 

10-29-18

Death by EMOM
Jumping Air Squats
2x DU
*Add 1 rep per minute – 10′ cap – du unbroken / penalty 1 burpee

Metcon – 15′ AMRAP
8 Wall Balls  30/20
20 Abmat Situps
50′ Walking Lunge – DB Front Rack Hold 35/20

10-28-19

Strict Press x 2
Push Press x 3
@ 50/60/70/80%
Bicept Curls x 5 Each Arm 

Metcon – 5 RFT
5 DL  245/175
200m Run
5 Lateral Bar Over Burpees

10-25-19

Open WOD 20.3
9′ Cap
21-15-9
Deadlifts  225/155
HSPU
21-15-9
Deadlifts  315/205
50′ Handstand Walk

10-24-19

Backsquats
8@45%
5@55/65%
3@75/85%
1@95%

Floor Seated DB Shoulder Press
Strict Ring Rows
5 sets x 8 reps each

Metcon – 9′ AMRAP
10 Burpees
20 Sit Ups
40 DU

10-23-19

WOD 1.
10 RFT
10 Perfect Pushups
20 Perfect Airsquats

WOD 2.
12′ AMRAP
50m Medball Carry
200m Run

10-22-19

Squat Cleans
5@50/60%
3@70/80%

Metcon:
1000m Row
Then, NFT:
8 Cleans UNB
8 Box Jump Overs
7 Cleans UNB
7 Box Jump Overs
*Continue Up in Weight, down in Numbe of UNbroken Cleans to a HEAVY 2.
(8-7-6-5-4-3-2)

10-21-19

 Metcon – for Time:
200′ Walking Lunges
800m Run
Then, 3 Rounds:
20 DB Snatch Alt  50/35
15 HSPU
20 Abmat Situps
50 DU
Then,
200′ Walking Lunges
800m Run

10-18-19

Open WOD 20.2
20′ AMRAP
4 DB Thrusters
6 TTB
24 DU