Saturday – 10/12/19

8am Kettlebell
5 min jog
10 min amrap
15 swings
10 pushups
Then
10…1
Hang power clean
Lying leg raises with hip up
5 min jog

9am WOD
20 Min AMRAP
-15 KB Swings 53/35
-15 Wall Balls 20/14
-15 Pull-Ups
-15 Burpees
-15 Goblet Squats 53/35
-15 Knees to Elbows
-15 Cal Row

10am Olympic Lifting

Friday – 10/11/19

Open WOD 20.1
Click here for standards and scaling.

10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

Time cap: 15 minutes

Thursday – 10/10/19

Hang Clean + Jerk
4 sets of 2 Building in Weight

Muscle Clean + Push Press
4 sets of 2 Building in Weight

Front Squat
4 x 10 Building in Weight by Feel

Super Set w/ Barbell Rows, Empty Bar
4×12

Wednesday – 10/9/19

Brutality of Chance
3 rounds for time:
30 Cal Row
30 DB Box Step Ups 45s/30s
30 Db Walking Lunges 45s/30s
100m Farmer Carry 45s/30s

Cash Out: 100 DU

2k Row Cool Down

Tuesday – 10/8/19

WOD
A. Technique Work: Muscle Ups

B. 5 rounds for time
– 10 Pull-Ups
– 10 Devils Press 35’s/20’s
– 10 Box Jumps 24/20
– 10 DB Thrusters
20-min cap

C. 800m Run For Time, stop sign 2x

4pm Kettlebell
4 rds
5 cleans left 3 press
5 cleans right 3 press
5 front squat left 2 press
5 front squat right 2 press
10 swings left 1 press
10 swings right 1 press