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22
Oct

Friday, October 23, 2020

With a running clock

Conditioning

“Kick Push” 12:00 Ascending Ladder
3 Push Press (115/85)
3 T2B
3 Cal Bike
***add 3 reps per round until cap

At 12:00 mark,
8:00 to build to heaviest Split Jerk

21
Oct

Thursday, October 22, 2020

Strength Accessories – not for time

Lat Raises with Plate 3x 8
Straight Arm Plate Raises 3x 12
Single Arm Strict Press w/ Internal Rotation 3x 6 each arm

Conditioning

“Diane Under Pressure” for Time
21-15-9
Deadlift (225/155)
HSPU
84-60-36
Double Unders

20
Oct

Wednesday October 21, 2020

Snatch Technique

5 Rounds on the 2:00s
3 BTN Snatch Grip P Jerks
3 OHS
3 Snatch Balance
Set1 @ 50%, Set2 @ 55%, Set3-5 @ 60%

Conditioning

“Middle Management” for Time
40/30 Cal Row
20 Squat Snatch (115/85)
40/30 Cal Row

19
Oct

Tuesday October 20, 2020

Stamina Builder

21-15-9
Cal Bike
Burpee Box Overs

Conditioning

“Round and Round” AMRAP 16
Buy-In 75/50 Cal Bike
In time remaining, AMRAP
15 Box Jump Overs (24/20)
12 C2B Pull-Ups
9 Double DB P Cleans (50s/35s)

18
Oct

Monday October 19, 2020

Strength

Cluster EMOM 10
1 Squat Clean Thruster
Min1 @ 60% of Jerk 1RM
Min2 – 10 build to heaviest

Conditioning

“Down to Earth” – 7 RFT
200m Run
7 Thrusters (115/85)
7 Bar Facing Burpees

15
Oct

Friday October 16, 2020

Conditioning with a running clock

At the 0:00, “Helen” 3 RFT
400m Run
21 KB Swings (53/35)
12 Pull-Ups

At the 15:00, 5 Rounds on the 2:00s
1 Pause (:02 at bottom) OHS
1 OHS
Sets @ 60, 65, 70, 75 and 75-80%

14
Oct

Thursday October 15, 2020

Gymnastics

Handstand Walk Biathlon (10:00 cap)
300′ Handstand Walk
***every break perform 3 Bar MU

Conditioning

“Eerily Similar to an Open WOD” for Time
45 Thrusters (95/65)
45 Bar-Facing Burpees

Rest 2:00

21-15-9

Thrusters (95/65)
Bar-Facing Burpees

1 2 3 210