The Week of: 09-30-19

Monday: 30-SEP-19

Conditioning

AMRAP 16

60 Double Unders

12 FR Lunges (95/65#)

12 TTB

12 Thrusters (95/65#)

*score is total reps completed 

Olympic

Every 90” x 9

Round 1: 3 C&J @ 80%

Round 2: 2 C&J @ 85%

Round 3: 1 C&J @ 90%

Tuesday: 01-OCT-19

Conditioning 

Alt EMOM 15

Min 1: 200m Row

Min 2: 12 Burpees

Min 3: 20 RKBS @ HP

Rx+ = 15 Burpees 

-Rest-

For time: 

12-9-6 

Deadlifts (315/225#)

BMU 

RX+ = 365/255#

*10 min cap

**this should be fast!

 

Wednesday: 02-OCT-19

Strength 

In teams of 2; complete:

E2MOM 8

3 Front Squats (80%)

5 Back Squats (same weight)

Conditioning

In teams of 2; complete:

AMRAP 24

800m Run

40 Push-ups

20 SB OTW (150/100#) (48”)

 *run together

**split the reps

 

Thursday: 03-OCT-19

Conditioning

AMRAP 3 (x6)

20 WBS (20/14#)

1 Rope Climb

ME Devil’s Press (50/35#)

 *1 minute rest between rounds

**score is total reps completed 

Strength

EMOM 8 

5 Strict Press (70-80%)

Friday: 04-OCT-19

Conditioning

“Open WOD 17.3”

Prior to 8:00, complete:

3 rounds of:

   6 C2B Pull-ups

   6 Squat Snatches (65/55#)

Then, 3 rounds of:

   7 C2B Pull-ups

   5 Squat Snatches (85/65#)

*Prior to 12:00, complete 3 rounds of:

 8 C2B Pull-ups

4 Squat Snatches (115/85#)

*Prior to 16:00, complete 3 rounds of:

9 C2B Pull-ups

3 Squat Snatches (135/95#)

*Prior to 20:00, complete 3 rounds of:

10 C2B Pull-ups

2 Squat Snatches (145/100#)

Prior to 24:00, complete 3 rounds of:

11 C2B Pull-ups

1 Squat Snatch (155/105#)

*If all reps are completed, time cap extends by 4 minutes.

**Rx+ = Rx version of the workout

Saturday: 05-OCT-19

Conditioning

0:00 – 10:00

AMRAP 8 

2-4-6-8-10… 

BJO (24/20”)

SHSPU

10:00 – 20:00

AMRAP 8 

2-4-6-8-10…

DB Cleans (50/35#)

HSPU

20:00 – 30:00

AMRAP 8

10 DB Hammer Curls 

10 DB Bent Over Rows

20 AbMat Sit-ups