Monday – 10/21/19
The Quick and the Dead
For Time
3-9-15-21-15-9-3
Deadlifts (205/145 lb)
Box Jumps (24/20 in)
25 min Cap
The Quick and the Dead
For Time
3-9-15-21-15-9-3
Deadlifts (205/145 lb)
Box Jumps (24/20 in)
25 min Cap
Open Gym 9am – noon
8am Kettlebell
Part 1
1 min plank, 2 sets
Part 2
Swings Russian
20 reps 5 sets rest 30 seconds between each set
Part 3
12 reps 3 rds
Push-ups
Ring rows
Step ups
9am WOD
Partner WOD
AMRAP 30
Partners alternate on the minute
– 5 DB Snatch 65/45
– 10 Single DB Walking Lunges
– 15 Toes to Bar
– 20 Cal Row
10am Olympic Lifting
Open 20.2
Click here for standards and scaling.
20-min. AMRAP:
4 dumbbell thrusters (50/35)
6 toes-to-bars
24 double-unders
A. Hang Snatch – max out
B. Muscle Snatch – max out
C. Back Squat – 4×8 building in weight by feel
D. Super Set w/ Upright Rows, empty bar
4×12
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