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.

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

WOD 102219

Tuesday

Complete as many rounds as possible in 20 minutes of:

500-m row
50 single-leg squats, alternating
10 squat snatches

♀ 95 lb. ♂ 135 lb.

WOD 102119

Monday

3 rounds for time of:

400-m run
21 ring dips
2 legless rope climbs, 15 feet

WOD 102019

Sunday

Sumo deadlift 

3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

WOD 101919

Saturday

"Relentless"

On the 4:00 x 5 Rounds:
500/400m Row
50% of Max Strict HSPU
5 Power Cleans

Building across the five rounds on the power clean to a 5-rep heavy.

WOD 101819 - Open Workout 20.2

Friday

Workout 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

WOD 101719

Thursday

For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

WOD 101619

Wednesday

5 rounds for time of:

5 strict muscle-ups
1-minute L-sit hold

WOD 101519

Tuesday

"Child's Play"

3 Rounds:
15 Deadlifts (205/145)
20 Dumbell Front Squats (50's/35's)
80 Double-Unders

WOD 121419

Monday

5 rounds for time of:

50 double-unders
20 sumo deadlift high pulls
20 AbMat anchored sit-ups
20-cal. row

♀ 55 lb. ♂ 75 lb.

WOD 121319

Sunday

4 rounds of Tabata: 

row or jump rope

Choose one, or mix and match.

Rest 5 minutes between rounds.

WOD 101219

Saturday

"Mind Control"

7 Rounds:
7 Toes to Bar
7 Front Squats
200 Meter Run

Pounds - 135/95

WOD 101119 - Open Workout 20.1

Friday 

"Open 20.1"

10 Rounds:
8 Ground to Overhead (65/95)
10 Bar-Facing Burpees

*15:00 Time Cap

WOD 101019

Thursday

SLIPS Practice

12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice

WOD 100919

Wednesday

Row 5,000 meters

WOD 100819

Tuesday

"Breakfast Club"

5 Rounds of AMRAP 1:30:
25 Double Unders, 6 Deadlifts (225/155#) (102.5/70kg)
25 Double Unders, Max Strict HSPU in Time Remaining
Rest 30 Seconds Between Rounds.

WOD 100719

Monday

"Rug Mouse"

20 Minute Row

*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

WOD 100610

Sunday

2 rounds for time of:

75 kettlebell swings
50 GHD sit-ups
Row 1,000 m

♀ 16 kg ♂ 20 kg

WOD 100519

Saturday

"Adderall"

AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)

Rest 3 Minutes

AMRAP 4:
400 Meter Run
Max Thrusters (95/65)

WOD 100419

Friday

“BFF”

AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups

WOD 100319

Thursday

"Miracle-Gro"

5 Rounds:
200 Meter Run
15/12 Calorie Row
12 Strict Handstand Push-ups

WOD 100219

Wednesday

3 rounds at any pace of:

Max pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max squats in 60 seconds

WOD 100119

Tuesday

For time:

Run 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters

♀ 75 lb. ♂ 115 lb.