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

June 3 – 9

Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3

May 27 – June 2

Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15

May 20 – 26

Sat 35Min AMRAP – With a partner  100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10

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