10-11-19

WOD 20.1
10 Rounds for Time – 15′ Cap
8 Ground to OH  95/65
10 Bar Facing Burpees

10-10-19

EMOM – Ladder
Strict Press 
Front Squat
75/45 or 45% of your 1RM
1-2-3-4-5-6-7-8-9-10
All Work to be Completed in :30 Each Round

Metcon – 15′ AMRAP
15 Wallballs  20/14
30 Situps
200m Sprint
20 Russian Twist

10-09-19

Hang Snatch
5@50%
4@60%
3@70%
2@75 & 80%

Metcon:  10′ to Complete
Wall to Wall Walking Lunges x 4
50 HR Pushups with Perfect Form
2 RM Hang Snatch

10-08-19

Backsquats
8@35%
5@45/55/65%
3@75/85%

Metcon – For Time
30-20-10
Box Jumps
Russian KB Swings  70/53
TTB

10-07-19

Strict Press
5@50/60%
4@70/80%/
3@85/90%

Metcon
22′ AMRAP
15 CnJ  135/95
500m Row
20 Burpees
200m Run

10-04-19

8 RNFT
5 Close Grip Bench
50′ Bear Hug D Ball Carry  100/75
10 Plate GTO  45/35
5 Burpee to Plate

10-03-19

Metcon:
21-15-9
Assault Bike Cals
Snatch  95/65
HSPU 2″/1″ Deficit
2x Abmat Situps

10-02-19

Front Squat EMOM 
6 @ 65% x 6 Rounds

Metcon:
5 RFT
10 Thrusters 95/65
20 Step Ups Front Rack Hold  35/20
60 DU
25′ Cap

10-01-19

Power or Squat Snatch
5@50%
4@60%
3@70%
2@80%
1@90 & 95%

Metcon:
3 Rounds Alternating EMOM
Hang DB Snatch Right Arm – Max Reps
100m Run
Hang DB Snatch Left Arm – Max Reps
100m Run
1 Lap Farmer Carry 

09-30-19

DB Strict Press
DB Rows
5 x 8

Metcon:  For Time
300m Run
50 Squats
300m Run
50 Sit ups
300m Run
50 Push ups
300m Run
50 TTB
300m Run