Oct 21 – 27, 2019

Oct 21

Deadlift

4×2

Ramp from 80 to 95%

For Time

21 Power Cleans (95#/65#)

10 Pistols

15 Power Cleans (135#/95#)

10 Pistols

9 Power Cleans (155#/115#)

10 Pistols

Oct 22

OT2M x 4

  1. 10 Ring Rows + 10 Floor Press (50’s/35’s)
  2. 200m Run + 8 Burpees
  3. 10 Hollow Rocks + 7 V Ups + 10 Tuck Ups

Oct 23

23 min NFT

4L Sled (90#/45#)

50 Cal Bike (10 up tempo, 15 down tempo)

15 Reverse Hypers

6 DBall Cleans (100#/80#)

1 Rope Climb

5 TGU (per side up to bridge)

400m Paced Row + 100m Sprint Row

Oct 24

Handstand Pushups

In 10 min work on setup and put together 4-6 good sets w/ reasonable volume

3 RFT

9 Thrusters (95#/65#)

18 Situps

36 Double Unders

Oct 25

Partner WOD

Row (cal)

50-40-30-20-10

Between each set complete:

20 Toes to Bar

20 Pushups

Oct 26 

Open 20.3

Oct 27

AMRAP 18

15 Back Squat 95/65

12 Lateral Burpee Over Bar

9 KB Swing 53/35

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