Thursday
103119
•••
E4MOM
Buy in: 15/12 Calories
Pumpkin Wall Balls
3-3-3-3-3-3
Power Clean
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