Wednesday 10.23


Workout of the day

“Cindy XxX”

AMRAP in 20 minutes:

10 Pull-Ups

20 Push-Ups

30 Air Squats

15 Pull-Ups

30 Push-Ups

45 Air Squats

20 Pull-Ups

40 Push-Ups

60 Air Squats

25 Pull-Ups

50 Push-Ups

75 Air Squats

30 Pull-Ups

60 Push-Ups

90 Air Squats

Tuesday 10.22


Workout of the day

Teams of 2 for time:

50 Back squats (225/155)

50 Step ups (53/35) each hand

50 Burpees

50 Back squats (185/135)

50 KB step ups (53/35) each hand

50 Burpees

Monday 10.21


STRENGTH

Clean and jerk 5×3 Tng cycling practice

-starting at 155/95 RX and working up each round

WOD

AMRAP x 9:

30 Double-unders

6 HSPU ~or~ 6 KB/DB push press (50/35)

2 Clean and Jerks (205/125)

Friday 10.18


Workout of the day

“20.2”

AMRAP x 20:

4 Thrusters (115/75)

6 Toes to bar

24 Double-unders


*If you are registered for the open, use 50/35 DB’s for Thrusters 👍🏽

Thursday 10.17


WOD

5 Rounds For reps:

400 meter Run

Max bench press (185/115)

D2: 135/85

D3: 95/65


Accessory work

3-4 sets:

Single-arm DB or KB rows x 8-10 each arm

Russian Twist with slam ball x 20-30

Rest 1 minute