Oct 21-27

Open Week 3

Monday

Strength: 

Deadlift 5×5 (70%)

Metcon: For Time (15:00)

“Rx”

3 Rounds

20/18 Cal Row

20 Burpees

20 Alternating DB Snatch (50/35)  

 

Tuesday

 

Strength: (20:00)

 

Front Squat 5×5 (70%)

 

Metcon:

 

“Rx”

15AMRAP

15 Thrusters (95/65)

20 Front Rack Step Back Lunges (95/65)

25/20 Cal Row

30 Abmat Sit-ups

35 Hand-Release Push-ups

 

“Intermediate” (75/55)

 

Wednesday

 

Strength:

  1. 8EMOM

1 Squat Snatch (practice- not heavy)

Rest 2mins

  1. 8EMOM

1 Power Clean (practice- not heavy)

Metcon: For Time (12:00)

“Rx”

21-15-9

Russian KB Swings (70/53)

Burpees

 

“Intermediate” (53/35)

 

Thursday

 

32EMOM

Min 1: :40 Row

Min 2: :40 Bike

Min 3: :40 DU’s

Min 4: Rest

 

Friday

Open WOD 20.3

POPULAR POSTS

Dec 2-9

  SAT Dec 2 30 Min AMRAPPartners alternate every 10 reps/cal100/70 Cal100 DB Snatch100 Box Step Up w/ DB SUN 03 4 Wall Walks15 Muscle

Nov 25-Dec 1

Sat Nov 25 Partner 1 works for 1 minute while partner 2 restsPartner 2 works for 1 minute white partner 1 rests 40 Min AMRAP55

Nov 18 -24

Sat – Nov 18 10 Cal Bike 10 Snatch @135/9520 Cal Bike 20 BMU30 Cal Bike 30 Clean & Jerk40 Cal Bike 40 Pull Up50

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