October 18, 2019

Strength:

NO STRENGTH

WOD:

OPEN 20.2

October 17, 2019

Strength:

5 X 5 BACK SQUATS @ 80%

WOD:

1000M ROW
100M FARMERS CARRY
100 FT WALKING LUNGE

800M ROW
100M FARMERS CARRY
100 FT WALKING LUNGE

600M ROW
100M FARMERS CARRY
100 FT WALKING LUNGE

400M ROW
100M FARMERS CARRY
100 FT WALKING LUNGE

200M ROW
100M FARMERS CARRY
100 FT WALKING LUNGE

October 16, 2019

Strength:

6 X 2 SQUAT SNATCHES @ 80%

WOD:

3 ROUNDS
21 THRUSTERS (95/65)
15 C2B

THEN..
3 ROUNDS
21 KBS (1.5/1)
15 BACK SQUATS (95/65)

October 15, 2019

Strength:

5 ROUNDS
8 BARBELL BACKRACK LUNGE RETURNS
8 STRICT PULL UPS

WOD:

FOR TIME:
800M RUN
25 WALLBALLS (20/14)
50 DU
25 SIT UPS
400M RUN
20 WALLBALLS
40 DU
20 SIT UPS
200M RUN
15 WALLBALLS
30 DU
15 SIT UPS

October 14, 2019

Strength:

6 X 2 SQUAT CLEANS @ 80%

WOD:

16 MIN AMRAP:
12 HANG POWER CLEANS (155/105)
200M RUN
12 PUSH JERKS
21 T2B

October 11, 2019

Strength:

NO STRENGTH

WOD:

OPEN 20.1

October 10, 2019

Strength:

1RM BACK SQUAT

WOD:

20 MIN EMOM:
ODD: MAX HANG SQUAT SNATCH (RX 75/55, RX+ 95/65)
EVEN: MAX CALS AB/SKI

October 9, 2019

Strength:

1RM SQUAT SNATCH

WOD:

3 ROUNDS:
50 WALLBALLS (20/14)
50 KBS (1.5/1)
50 PUSH UPS

October 8, 2019

Strength:

5 ROUNDS
20/15 RING DIPS
16 BARBELL SPLIT SQUATS (8 per leg)

WOD:

20 MIN EMOM
ODD: 20/15 CAL ROW
EVEN: 15 BURPEES

October 7, 2019

Strength:

1RM SQUAT CLEAN

WOD:

BUY IN: 100 DU

THEN..
50 PLATE GROUND TO OVERHEAD (45/25)
40 BOX JUMP OVERS (24/20)
30 T2B
20 PISTOLS
10 BAR MU