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