Saturday – 10/26/19

8am Kettlebell
2 rds
10 KB press walk o/h
Repeat other side
10 front squat walk rack
Repeat
10 1 arm row walk farmers
Repeat

9am WOD
Adderall

AMRAP in 27 minutes
From 0:00-10:00:
1 mile Run
Max Clean-and-Jerks (135/95 lb)

Rest from 10:00-13:00

From 13:00-20:00:
800 meter Run
Max Power Snatches (115/80 lb)

Rest from 20:00-23:00

From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)

10am Olympic Lifting

Friday – 10/25/19

Open WOD 20.3
Click here for standards and scaling.

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Thursday – 10/24/19

Lucky 13

3 Rounds for Time
13 Push-Ups
13 Sit-Ups
13 Box Jumps (20 in)
13 Kettlebell Swings (1.5 pood)
13 Push Presses (45 lb)
13 Walking Lunges (each leg)
13 Mountain Climbers
13 Knees-to-Elbows
13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
13 Back Extensions
13 Burpees

Wednesday – 10/23/19

TABATA This

With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata

Tuesday – 10/22/19

WOD
Bear Complex
5 Rounds For Load
Complete 7 unbroken sets of this complex:
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press

4pm Kettlebell
12 min AMRAP
– 15 swings
– 10 KB pushups
– 10 goblet squats
– 10 1-arm row per side
– 50 jumping jacks