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MONDAY 10.21.19

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QOTD: Do you prefer to order online or over the phone?

A.) Back Squat

10-8-6-4-2

*Build every 3 minutes

*60,67,75,82,87%

B.)15 Minute AMRAP

70 wallballs (20/14)
50/35 calorie row
30 alternating db snatches (50/35)
15 bar muscle ups

Level 1: air squats, seated pull ups
Level 2: chest to bar pull ups
Level 3: as written

SATURDAY 10.19.19

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We will be running heats every 30 minutes from 8:00 am to 11:00 am. Please see the google “SHEET” below to add your name to a heat.

A.) OPEN WOD 20.2

RX

4 db thrusters (50/35)

6 toes to bar

24 double unders

 

SCALED

4 db thrusters (35/20)

6 hanging knee raises

24 single unders

 

https://docs.google.com/spreadsheets/d/166UodT1Oxar7kqJSyC5PQeOH9OpSqb_TULVKRXgP_aw/edit?usp=sharing

MONDAY 10.14.19

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QOTD: Duracell or Energizer?

A.) Power Clean Technique

5 sets, Build every 2 minutes

1 Clean Deadlift
1 Clean Pull
1 Clean High Pull
2 Power Cleans

Set #1 – 50% of 1RM Power Clean
Set #2 – 55%
Sets #3+4+5 – 60%

B.) AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups