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October 2019

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October

31 Oct

10-31-2019

Deck of Death In teams of 3 Deck for time: Hearts ❤️ = kB swings (am 53/35) Spades ♠️ = Alternating DB Snatch (50/35) Diamonds♦️= Wall balls (20/14) Clubs ♣️ = Chest to bar pull-ups Joker= 500m row Aces= 5 man makers Partner 1 – card movement/reps Partner 2 – static hang on pull up […]

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30 Oct

10-30-2019

For time: Complete in any order 1000 m row 100 sit-ups 100 m walking lunge 100 burpees 800 m run  *must complete all of one movement before going on to the next movement

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29 Oct

10-29-2019

Push Jerk On the 1:30 x 5 Sets: 3 Push Jerks *build to a moderate load, but not heavy   AMRAP 12 15 Push Jerks (105/75) 30 Air Squats 60 Double Unders   Finisher 3 Rounds (not for time) 200m run 12 GHD Sit-Ups.

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28 Oct

10-28-2019

Squat Clean 5×3 Work up to a heavy set of 3   12 min AMRAP 9 power cleans (135/95) 6 Bar facing burpees 3 muscle ups 

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25 Oct

10-25-2019

20.3 For time: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 min.

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24 Oct

10-24-2019

15 AMRAP 200 m run 21 KB swings (Russian 53/35) 15 sit ups  9 push ups

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23 Oct

10-23-2019

15 min build to heavy single power snatch    3 rounds for time: 8 Power snatches (95/65) 6 Overhead squats (95/65) 4 HSPU   Finisher 2 rounds (not for time) 200m farmer carry (2x HEAVY kb/db) 30 Russian twists (no weight)  

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22 Oct

10-22-2019

For time:  15-9-3 Thrusters (75/55) Pull-ups  Immediately into 15-9-3 Push press (75/55) T2B Immediately into 15-9-3  Power clean (75/55) Burpees

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21 Oct

10-21-2019

Lets lift heavy! 5×3 Strict Press 5×3 Front Squats  5×3 Deadlifts *12 min per lift *2 min rest between sets *Building in weight  *All sets should be heavy 

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18 Oct

10-18-2019

20.2 20 min AMRAP 4 DB Thrusters (50/35) 6 Toes to bar 24 Double unders

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