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

10-17-19

5 Rounds:
5  Dbl KB Romanian DL
5 Goblet Squats
10 Walking Lunges

20-17-14-11-8-5
Close Grip Bench press
15/10 Cal Row
200m Run
*Record heavy 5, fastest row & run

10-16-19

Backsquats
8@45%
5@55/65%
3@75/85%
3@90%

Metcon – 15′ AMRAP
30 Wallballs  20/14
2 Rope Climbs
25 Box Jumps
1 Rope Climb
200m Run

10-15-19

Power Snatch
5@50%
4@60%
3@70/80%
1@90%

OHS
8@45%
5@55/65%
3@75/85/90%
OR
Run 1 Mile for Time

7′ AMRAP
3 Snatch   165/115
8 DB Snatch*  75/50
*4 Rt Side/4 Left Side

10-14-19

Front Squats
8@45%
5@55/65%
3@75/85%
1@90%

Metcon:
2 RFT
20 STO  95/65
400m Run
30 V Ups
400m Run
20 Front Squats