WOD 10.24.19

A. Work up to a heavy
20M Prowler Push
B. 5 rounds for time:

10 Deadlift 100/70KG
200M Run

WOD 10.23.19

A. Establish 1RM
Squat Snatch
B. “Amanda”

9-7-5 reps of:

Muscle Up
Squat Snatch 61/43KG

WOD 10.22.19

 

A. Superset

Shoulder Press
5-5-5-5-5

Hip Extension
10-10-10-10-10

B. As many rounds as possible in 10 minutes:

40/28 Cal Row
30 Dumbbell Snatch 50/35LB
20 Handstand Push Up

WOD 10.21.19

A. Superset

Back Squat
5-5-5-5-5

L-Sit
5 x 20 Sec

B. 15 rounds for max reps:

With a 30 second clock:

1 Power Clean @ 85% 1RM
Max Rep Lateral Burpee Over Barbell

Rest 30 seconds between rounds.

WOD 10.20.19

A. For time:

800M Run
Then, 12 rounds:
6 Pull Up
8 Push Up
10 Box Jump 24/20″
Then,
800M Run

Wear a 20LB weight vest.

WOD 10.19.19

A. Push Press
5-5-5-5-5
B. 4 rounds for time:

30 Kettlebell Deadlift
20 Russian Kettlebell Swing
10 Goblet Squat

Perform with a 2/1.5P Kettlebell.

WOD 10.18.19

“CrossFit Games Open 20.2”

WOD 10.17.19

A. Work up to a heavy
50FT Yoke or Barbell Carry
B. As many reps as possible in 15 minutes:

Rope Climb

At the top of each minute, including the first, sprint 100 meters.

WOD 10.16.19

A. Work up to a heavy
Turkish Get Up, each arm
B. For time:

50 Busters

Perform with 50/35LB Dumbbells

A Buster is a Dumbbell Burpee into a Squat Clean Thruster.

Courtesy of Crossfit Linchpin.

WOD 10.15.19

A. Superset

Overhead Squat
1-1-1-1-1

GHD Sit Up
10-10-10-10-10

B. As many rounds as possible in 8 minutes:

10 Box Jump Over 24/20″
10 Hang Power Snatch 43/30KG