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

Saturday – 10/19/19

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

Friday – 10/18/19

Open 20.2
Click here for standards and scaling.

20-min. AMRAP:
4 dumbbell thrusters (50/35)
6 toes-to-bars
24 double-unders

Thursday – 10/17/19

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