Wednesday, November 6, 2019
21-18-15-12-9-6 reps for time of:
Assault bike calories
Sumo deadlift (185#/135#)
Tuesday, November 5, 2019
AMRAP in 16 minutes of:
26 Overhead squats (95#/65#)
16 Chest to bar pull ups
16 Alternating dumbell snatch (50#/35#)
6 Ring muscle ups
16 Alternating dumbell snatch (50#/35#)
6 Ring muscle ups
16 Wall ball (30#/20#)
6 Bar muscle ups
16 Wall ball (30#/20#)
6 Bar muscle ups
16 Wall ball (30#/20#)
6 Bar muscle ups
Sunday, November 3, 2019
For time:
800m Run
-THEN-
21-18-15-12-9-6 reps of:
Strict pull ups
Sit ups
-THEN-
800m Run
Saturday, November 2, 2019
Open Workout 20.4
For time:
•30 box jumps (24″/20″)
•15 clean and jerks, 65 | 95 lb.
•30 box jumps (24″/20″)
•15 clean and jerks, 85 | 135 lb.
•30 box jumps (24″/20″)
•10 clean and jerks, 115 | 185 lb.
•30 single-leg squats
•10 clean and jerks, 145 | 225 lb.
•30 single-leg squats
•5 clean and jerks, 175 | 275 lb.
•30 single-leg squats
•5 clean and jerks, 205 | 315 lb.
Thursday, October 31, 2019
1-2-3-4-5-6-7-8-9-10 reps of:
Shoulder press (75#/55#)
Box jumps (24″/20″)
Wednesday, October 30, 2019
30 Clean & jerk (155#/105#) for time.
Every minute on the minute perform 5 burpees.
Tuesday, October 29, 2019
50-40-30-20-10 reps for time of:
Wall ball
Calorie row
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
