Thursday

103119

•••

E4MOM

Buy in: 15/12 Calories

Pumpkin Wall Balls

3-3-3-3-3-3

Power Clean 

Wednesday

103019

•••

15 Min AMRAP

10/8 Calories

10 Toes to Bar

5 Burpees over bar 

5 Snatch

Tuesday

102919

•••

9 RFT

3 Bar Muscle Ups

6 Dumbbell Push Press 50/35

36 Double Unders

Monday

102819

•••

3 RFT

16 Dumbbell Hang Squat Cleans 50/35

400m Row or 1000m Bike

Plank

Friday

102519

•••

21-15-9

Deadlift 

HSPU

21-15-9

Clean

50 ft Walking Lunge

•••

Friday’s WOD is a modified version of 20.3 to better fit our training week. Open competitors will do 20.3 instead.

Thursday

102419

•••

5 Rounds

E4MOM

15/12 Calories

5-5-5-5-5

Push Press

:25 Max Pull-ups 

Wednesday

102319

•••

15 Min AMRAP

10 AbMat Sit-ups 

8 American Swings

6 Box Jump Overs

1 Rope Climb

Tuesday

102219

•••

5 RFT 

10 Deadlifts 155/105

5 DB Thruster Left 50/35

5 DB Thrusters Right 50/35

200m Run

Monday 

102119

•••

Power Clean: Heavy Double

•

2 Rounds for reps:

4 Min Calories

3 Min Cleans

2 Min Handstand Walk

3 Min Rest

Friday

101819

•••

20 Min AMRAP

4 Dumbbell Snatch

6 Toes to Bar

24 Double Unders