Oct 21 – Oct 27, 2019

 

 

Monday October 21, 2019

1A. Clean and Jerk 5 sets of 2 between 80-90%

1B. Kipping on Rings for sets of 5. Working on false grip strength and pull height.

10 down to 1 rep rounds of:

Overhead Squat

Toes-to-bar

Burpees

Rx: 100/65
Rx+: 135/95

Tuesday

1A. Bench Press [email protected], LD2

1B. DB Curl 4×8 heavier than last week.

5 Rounds of 2 min on, 1 off:

10 Pull ups

Max Power Cleans, 135/95

Rx+:15 C2B & 165/115

 

9 AM SWEAT WOD

Teams of 4:

2 teammates complete as many reps as possible in 24 minutes of:

Abmat sit-ups

Box jumps

Burpees

400m med ball run with two teammates while other two are working

Teams will switch off when 2 teammates return from run

1 person works while 1 person rests on everything but the run

*Score is total reps completed

Wednesday

  1. Front Squat up to 1RM

AMRAP 14

Handstand walk 25 ft

16 KB Box Step Ups 24/20, 53/35

24 AKBS 53/35

Thursday

1A. Squat Snatch 5 sets of 2 between 80-85%

1B. Russian Plank 5 sets of :40

For time:

Run 800m
5 Man Makers
Run 400m
10 Man Makers
Run 200m
15 Man Makers

Rx: 50/35

 

9 am Sweat Class WOD

On a 5 minute clock

Run 400m, do as many man makers as possible in remaining time.

Rest 2 mins

On a 5 minute clock

Run 400m, cover as much distance as possible in a weighted bear crawl using the length of the rig(same weights as man makers). Every 5 feet=1 rep.

rest 2 minutes

On a 5 minute clock, run 400m, then as many walking lunge steps as possible. Lunge on the right/lunge on the left=2 reps. Weights are optional.

Rest 2 Minutes

On a 5 minute clock, run 400m, as many burpees as possible in remaining time.

*score is Total reps.

 

Friday

Open WOD 20.3

21 Deadlifts 225/155

21 Handstand Push ups

15 Deadlifts

15 Handstand Push ups

9 Deadlifts

9 Handstand Push ups

21 Deadlifts 315/225

Handstand Walk 50ft

15 Deadlifts

Handstand Walk 50ft

9 Deadlifts

Handstand Walk 50 ft

9 min time cap

Saturday

4 Rounds with a partner of:

80 Air Squats

80 Abmat Sit ups

40 Pull ups

40 Box Jumps 24/20

One partner works at a time.

9 am Sweat Class WOD

EOMOM 10

Row 250/200

10 goblet squats w/dumbbell

EOMOM 10

Row 250/200

10 DB thrusters

EOMOM

8 burpee box jumps

10 alternating dumbbell snatches

Sunday

AMRAP 22 with teams of 3:
Partner A: Ride 1 Mile on the Bike

Partner B: Double KB Front Rack Carry for distance

Partner C: 13 Burpees

Partners B/C work while Partner A rides. Upon completion of the mile, Partner B gets on the bike. Partners B/C alternate work while Partner A rides.

Score=Distance KBs are carried.