Monday, October 28, 2019

WOD 102919

Tuesday


"Bruiser"


AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

WOD 102819

Monday


50-40-30-20-10 reps for time of:


Row (calories)
Thrusters

♀ 35 lb. ♂ 45 lb.

Sunday, October 27, 2019

WOD 102719

Sunday


Run or Row


Row 250 m 
Or
Run 400 m

    WOD 102619

    Saturday


    Complete as many rounds as possible in 20 minutes of:


    5 pull-overs
    20 anchored sit-ups
    1-minute plank hold

    WOD 102519 - Open Workout 20.3

    Friday


    Workout 20.3 / Workout 18.4

    Diane


    21-15-9 reps of:
    Deadlifts,
    Handstand push-ups

    ♀ 155 lb. ♂ 225 lb.

    Then,

    21-15-9 reps of:
    Deadlifts
    50-ft. handstand walk after each set

    ♀ 205 lb. ♂ 315 lb.

    Time cap: 9 minutes

    WOD 102419

    Thursday


    Run 5,000 meters


    Practice SLIPS for 20 minutes

    WOD 102319

    Wednesday


    "Jack in the Box"


    For Time:
    1000 Meter Run
    75/50 Calorie Row
    10 Bar Muscle-Ups
    40 Dumbbell Box Step-Ups (50/35# to 24"/20")
    10 Bar Muscle-Ups
    75/50 Calorie Row
    1000 Meter Run