Month: October 2019

11/1/19

Friday Open 20.4

10/31/19

THURSDAY Strength: A1:KB Rows 4×12 A2:Peterson Step Ups 4×8 WOD for time: 800M Run 50 Sit ups 400M Run 50 Sit Ups 800M Run 25 Sit Ups 400M Run 25 Sit Ups Post: Bicycle Abs 3×50

10/30/19

WEDNESDAY Strength: Strict Press 5×5 WOD: 15 Min AMRAP 400M Run 12 Shoulder to OH (135/95) 90 Double Unders Post: Planks 3×1 Min BOOTCAMP Strength: A1-Single Arm Seated KB Press 3×15 A2:Alternating Bridge Ext. 3×30 WOD: 15 Min AMRAP 400M Run 20 KB Push Press 270 Single Unders Post: Planks 3×1 Min

10/29/19

TUESDAY Strength: A1: Strict Pull Ups 4×5 A2: Ring Dips 4×5 Skill: EMOM 5 Min 1-5 Ring or Bar MU’s/attempts or 10 beatswings WOD: 15-12-9-6-3 Thrusters (95/65) Box Jumps (24/20) Post: 3×15 GHD Sit Ups or weighted sit ups BOOTCAMP Strength: Banded Triceps 4×25 Banded Face Pulls 4×25 Skill: EMOM 5 Min 10 Dips +5 …
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10/28/19

MONDAY Strength: EMOM 10 minutes: Even:8 Pistols Odd:10 push ups WOD: 12 Minute AMRAP 14 CTB 14 Cleans (135/95) Post: KB Side Bends 3×15 BOOTCAMP Strength: EMOM 10 minutes: Even:8 Pistols Odd:10 Push Ups WOD: 12 Minute AMRAP 20 Ring Rows 10 KB Cleans each arm Post: KB Side Bends 3×15


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