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October 2019

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October

17 Oct

10-17-2019

For time: Buy in: 1000m row Then 3 rounds  12 back squats (95/65) 6 Sumo deadlift high pull (95/65) Cash out: 800m run

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16 Oct

10-16-2019

EMOM 20 Min 1 – 10 Pull ups Min 2 – 15/10 cal row Min 3 – 10 T2B Min 4 – 10 DB Hang power clean & Jerks (2×50/35) Min 5 – 10 KB farmer carry box step ups (2xKB 53/35) (box 24/20)

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15 Oct

10-15-2019

For time: 12-9-6-3 Squat cleans (185/125) Muscle Ups *12 min time cap    Finisher 3 rounds not for time 1 sled push down & pull back 12 GHD sit-ups 

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14 Oct

10-14-2019

for time: 100 double unders 400 m run  75 double unders 400m run 50 double unders 400m run 25 double unders 400m run  *triple double unders for singles    EMOM 7 5 HSPU

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11 Oct

10-11-2019

20.1 10 rounds for time: 8 ground to overhead (95/65) 10 bar facing burpees *15 min time cap

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10 Oct

10-10-2019

5 rounds for time: 400m run 10 Push press (75/55) 10 Overhead squats (75/55) 10 T2B *25 min time cap    Finisher (not for time) 10 rope climbs  *scale 20 rope walks

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9 Oct

10-9-2019

E2MOM 14 3 Bear complex 1 bear complex = power clean + front squat + push press + back squat + push press (Rx 95/65) (Rx+ 115/75)   EMOM 16 Min 1 – Cal row Min 2- Wall balls  Min 3 – Stationary frontrack DB lunges (2×50/35) Min 4 – rest  *score is total reps 

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8 Oct

10-8-2019

4 rounds for time  20 KB swings (American 53/35) 15 pull ups  10 deadlifts (225/155) 200 m run

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7 Oct

10-7-2019

Back squats  5-5-3-3-3-1-1-1+ 10 AMRAP 8 box jump overs (24/20) 10 Alternating Single arm DB snatches (50/35)

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4 Oct

10-4-2019

18.2 1-2-3-4-5-6-7-8-9-10 – DB squats (2×50/2×35) – Bar facing burpees THEN in time remaining establish a 1RM clean *12 min time cap  

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