Thursday
022819
•••
3 rounds of a 5 min AMRAP:
Buy in: 30/22 Calories, then AMRAP of:
10 AbMat Sit-ups
10 Wall Balls
Thursday
022819
•••
3 rounds of a 5 min AMRAP:
Buy in: 30/22 Calories, then AMRAP of:
10 AbMat Sit-ups
10 Wall Balls
Wednesday
022719
•••
AMRAP 14:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
50 Double Unders
Tuesday
022619
•••
Deadlift
Build to a Heavy Set of 3
•
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)
Monday
022519
•
Tempo Back Squat: 5×3
•
15 Min AMRAP
30 Thrusters 95/65
Then, AMRAP of:
5 Strict Pull-ups
10 Pushups
15 Air Squats
Friday
022219
•••
15 Min AMRAP
9 Burpees Over Bar
15 SDHP 75/55
21 Wall Balls 20/14
•
Friday Night Lights:
19.1
15 Min AMRAP
19 Wall Balls
19 Calorie Row
Thursday
022119
•••
14 Min AMRAP
14 American Swings 70/50
7 Box Jump Overs 24/20
1 Rope Climb
•
No score Monday has been moved to Thursday for the next few weeks during the open. This will allow for an active rest day if you’re competing, or to hit it hard if you’re feeling good and want to keep charging through your week. Either way, get here. Move. Sweat. Have fun.
Wednesday
022019
•••
15 Min AMRAP
60 Double Unders
15 Thrusters 75/55
15 Toes to Bar
Tuesday
021919
•
Build to a heavy complex of:
1 Deadlift + 1 Hang Power Clean + 1 Push Jerk
•
16 Min AMRAP
6 Power Cleans 155/105
8 Strict HSPU
6 Front Squats 155/105
8 Strict Pull-ups
Monday
021819
•••
6 rounds, start a new round every 4:00
12 Dumbbell Snatches 50/35
12 Burpees Over Dumbbell
12/9 Calories
Friday
021519
•••
Partner WOD. Split the work any way:
•
Rx:
20 Min AMRAP
30 Overhead Squats 115/80
30 Box Jumps 24/20
30 Toes to Bar
30/21 Calories
L2:
20 Min AMRAP
30 Overhead Squats 95/66
30 Box Jumps 20/16
30 Feet to Parallel
30/21 Calories
L1:
20 Min AMRAP
30 Overhead Squats 65/45
30 Box Jumps 16/14
30 AbMat Sit-ups
30/21 Calories