October 31, 2019

WOD:

1 min plank

15/12 cal ski

20 ohs 95/65#

1 min plank

15/12 cal bike

10 ohs 135/95#

1 min plank

15/12 cal row

5 ring MU

ACCESSORY:

10 double kB Turkish sit ups

10 goblet reverse lunges

3 rds

October 30, 2019

SWOD:

6 Db bench presses

6 strict pull ups

3 rds

WOD:

10 burpees

20 pull ups

30 kB swings 70/55

40 sit ups

50 bench press 135/95

40 sit ups

30 kB swings

20 pull ups

10 burpees

October 29, 2019

WOD:

EMOM for 30 min

1- 5 hang clean+3 front squats+1 STOH 135/95#

2- 12 t2b

3- rest

October 28, 2019

SWOD:
E2MOM x 16 (8 rds) 200/150 row

2 power snatches 

WOD:

50-40-30-20-10 alternating db snatches 50/35#

10 wall balls 20/14

50 dubs

15 cap

October 25, 2019

 WOD: Open 20.3

  • For Time

  • 21-15-9 Reps of:

  • Deadlift (225/155 lb)

  • Handstand Push-Ups

  • Then, 21-15-9 Reps of:

  • Deadlift (315/205 lb)

  • 50 ft Handstand Walk

  • Time Cap: 9 minutes

October 24, 2019

WOD:

FOR TIME

Buy in or Buy Out

200ft Farmers Carry 35/25

THEN:

4 Rounds

40 Double Unders

30 KB Swing 35/25

20 Air Squat

October 23, 2019

SWOD:
15 min to a 3 TNG snatch

(power or squat)

WOD: 

18 min cap

40 cal bike

30 t2b

20 wall balls 20/14

10 DL 225/155

5 ring MU

10 DL 225/155

20 wall balls 20/14

30 T2B

40 bike

October 22, 2019

SWOD:
Back squats 10-15 min to go for a heavy 5reps

WOD:
3 hang cleans

6 push ups

9 air squats

10 rds

Perform 2 rds then take 1 min break

1-2@115/75

3-4@135/95

5-6@155/105

7-8@175/115

9-10@185/125

October 21, 2019

SWOD:

Split jerk

Work on a triplet 

WOD:

18 min amrap

5 stoh 135/95

7 burpee pull ups

9 kB swings 70/55

200 run

October 18, 2019

WOD:
Open 20.2

20 minute AMRAP
4 db thrusters 50/35

6 toes to bar

24 double unders 

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