FRIDAY, 1 NOVEMBER 2019

Warm Up

Athlete’s Choice

WOD

20.4

THURSDAY, 31 OCTOBER 2019

HAPPY HALLOWEEN!!

EMOM 12 min 

EVEN: 5 PWR snatch (pick a weight that you can do touch and go) 

ODD: Pick from one of the following  ( 5 Bar MU- 5 HSPU- 5 strict pull ups- 10 HR PU- 5 T2B) 

Met- con 

For time 

400 meter run 

50 KB swings 53/35

50 Goblet squats 

50 Alt hang clean and jerk 

400 meter run

WEDNESDAY, 30 OCTOBER 2019

Sumo deadlift 

5@65%

5@75%

Max effort @ 85%

Met-con 

2 sets 

3 rounds 

12 pwr cleans 115/85 

6 burpee box jump overs 24/20 

Rest 5 min between sets

TUESDAY, 29 OCTOBER 2019

Push press

5@65%

5@75%

Max effort @ 85%

Met-con 

10-8-6-4-2 

Hang squat snatch 95/65

C2B pull-ups

MONDAY, 28 OCTOBER 2019

20.3 Re-do 

or

Back squat 

5@ 65%

5@ 75%

Max effort @85% 

Met-con 

50-40-30-20-10

Walking lunges 

Double unders

SATURDAY, 26 OCTOBER 2019

No 700 class, only 1030.

Judging for 20.3 is available.

Last opportunity for judging is on Monday, 28 OCT 2019.


Warm-up

Athlete’s Choice

20.3

For time:

21 deadlifts (weight 1) 

21 handstand push-ups 

15 deadlifts (weight 1) 

15 handstand push-ups 

9 deadlifts (weight 1)

9 handstand push-ups 

21 deadlifts (weight 2) 

50-ft. handstand walk 

15 deadlifts (weight 2) 

50-ft. handstand walk

9 deadlifts (weight 2) 

50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb. ♂ deadlift 225 lb. then 315 lb.

Time cap: 9 minutes

FRIDAY, 25 OCTOBER 2019

Strength 

Find 1 RM PWR snatch 

Met-con 

20.3

For time:

21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups

21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

♀ deadlift 155 lb. then 205 lb. ♂ deadlift 225 lb. then 315 lb.
Time cap: 9 minutes

THURSDAY, 24 OCTOBER 2019

Work to a heavy 1 RM power clean 

Met-con 

3 rounds 

24 box jump overs 24/20

16 OHS 115/75

directly into 

3 rounds

16 front squats 115/75

8 Pwr cleans 115/75

WEDNESDAY, 23 OCTOBER 2019

Strength

Work to a heavy 1 RM sumo deadlift 

Met-con 

5 rounds 

20/18 cal row 

20 wall balls 20/14

20 deadlifts 135/95

20 bar facing burpees

TUESDAY, 22 OCTOBER 2019

Strength 

Work to a heavy 1RM push press

Met-con 

For time 

100 FT double KB front rack lunge 50-35 

21 pull-ups

100 FT DKB front rack lunge 50/35

15 pull-ups 

100 FT DKB front rack lunge 50/35 

9 pull-ups

MONDAY, 21 OCTOBER 2019

Warm-up

Athlete’s Choice


20.2

20 min AMRAP Rx

4 DB 50/35

6 Toes to Bar

24 Double Unders


OR


15 min to find 1 RM snatch 

Met-con

5 rounds 

500-meter row or 400 meter run  

100 double unders

20 hang power snatch 75/ 55

dumbbell thrusters

6 4 dumbbell 

SATURDAY, 19 OCTOBER 3019

No 700 class, only 1030.

Judging for 20.2 is available.

Last opportunity for judging is on Monday, 21 OCT 2019.


Warm-up

Athlete’s Choice


20.2

20 min AMRAP Rx

4 DB 50/35

6 Toes to Bar

24 Double Unders 4 dumbbell thrusters

6 4 dumbbell thrusters

6 toes-to-bars
24 double-unders

50-lb. dumbbells toes-to-bars
24 double-unders

50-lb. dumbbells

FRIDAY, 18 OCTOBER 2019

15 min to find 1 RM snatch 

Met-con

5 rounds 

500-meter row or 400 meter run  

100 double unders

20 hang power snatch 75/ 55


OR 


20.2

THURSDAY, 17 OCTOBER 2019

15 min to find 1RM strict press 

Angie 

100 pull ups

100 push ups

100 sit ups

100 air  squats

WEDNESDAY, 16 OCTOBER 2019

15 min to find 1 RM clean and jerk 

2 sets 

5 rounds 

30 double unders

20 KB snatches 53/35

REST 3 min 

5 rounds 

30 double unders

10 Goblet squats 53/35 

Rest 3 min and repeat

TUESDAY, 15 OCTOBER 2019

15 min to find 1 RM deadlift 

Met-con 

2 rounds 

60 wall balls 20/14

40 box jump overs 24/20

20 squats cleans 135/95

Rest 5 min between rounds

20.1 11 OCT and 14 OCT 2019

11 OCT 2019 at 0500

and

14 OCT 2019 at 0800

at III CORPS GYM

Warm-up

Athlete’s Choice

20.1

10 Rounds

8 Ground to Overhead
10 bar facing burpees

95/65

15 min Time Cap

THURSDAY, 10 OCTOBER 2019

Clean and Jerk 

1 rep EMOM for 7 min (5-10lbs heavier than last week)

Met-con

4 Rounds 

200 meter run 

20 GHD sit-ups 

20 Thrusters 75/55

WEDNESDAY, 9 OCTOBER 2019

Deadlift 

1 reps every min on the min for 8 min (heavier than last week)

Met-con 

5 rounds 

100 double unders

10 DL @ 275/185 

5 Muscle ups (bar or rings)

TUESDAY, 8 OCTOBER 2019

Snatch 

1 reps EMOM for 8 min (5-10lbs heavier than last week)

Met-con

3 rounds 

12 OHS 115/75

12 C2B

12 HSPU 

**rest 5 min then

3 rounds 

12 OHS 115/75

12 C2B

12 HSPU

MONDAY, 7 OCTOBER 2019

Front squat 

1 rep EMOM for 8 min (5-10lbs heavier than last week)

Met-con 

2 rounds 

40 wall balls 

20 burpee box jumps 24/20

40 T2b

20 Burpee box jumps 24/20

** rest 1:1

SATURDAY, 5 OCTOBER 2019

“Jack”

20 min AMRAP

10 Push press @115/85

10 KB swings @ 1.5 pood (53lb)/ 1 pood (35lbs)

10 Box jumps 24/20

FRIDAY, 4 OCTOBER 2019

Strength 

EMOM for 7 min 

2 Front squats @ 5-10 lbs heavier than last week

Met-con

1000 m row

100 wall balls 20/14

100 Double unders  

THURSDAY, 3 OCTOBER 2019

Strength

EMOM for 7 min 

2 Snatches @ 5-10 lbs heavier than last week

Met- con 

“Diane”

21-15-9 

Deadlifts 225/155

HSPU

WEDNESDAY, 2 OCTOBER 2019

Strength 

EMOM for 7 min 

2 strict press 5-10 lbs. heavier than last week

Met-con

For time 

3 rounds 

20 GHD sit ups

10 Bar muscle ups