The Week of: 10-07-19

Monday: 07-OCT-19

Conditioning

AMRAP 20

100 Double Unders

50 WBS (20/14#)

30 Dbl DB Snatch (50/35#)

Strength

EMOM 10

Min 1: 10 BS (60%)

Min 2: 8 BS (65%)

Min 3: 6 BS (70%)

Min 4: 4 BS (75%)

Min 5: 2 BS (80%)

 *repeat

Tuesday: 08-OCT-19

Conditioning

For time:

1k Row

50 BFB

Midline

50 RKBS

50 V-Ups

50 RKBS

*RKBS are intended to be UB

 

Wednesday: 09-OCT-19

Conditioning

With a partner; complete:

100-80-60-40-20

Cleans (you go; I go)

95/65#

135/95#

185/135#

205/145#

225/155#

*class is cap

 

Thursday: 10-OCT-19

Strength

EMOM 8

6 Bench Press (70%)

Conditioning

For Time:

1 Mile Run

5 Rope Climbs

800m Run

3 Rope Climbs

400 m Run

1 Rope Climb

*Rx+ = Legless Rope Climbs

 

Friday: 11-OCT-19

Conditioning

Open Workout 20.1

Saturday: 12-OCT-19

Strength

E2MOM 8

10 UB Deadlifts 

10 BJO (24/20”)

Conditioning

“Randy”

For Time:

75 Snatches (75/55#)