Oct 17, 2019

10-18-19
Friday
Crossfit Open 20.2
WOD
20 Minute AMRAP
4 Dumbbell Thrusters (50/35’s)
6 Toes to Bar
24 Double Unders

Scaled
20 minutes AMRAP
4 Dumbbell Thrusters (35/20’s)
6 Hanging Knee-raises
24 Single Unders
Thursday
Challenge: 5x5
Floor press
Weighted Lunge/leg

WOD
40-20-10
Wallballs
Kettlebell Swings (53/35)

Oct 15, 2019

10-16-19
Wednesday
WOD
3 Rounds (18:00 total):
AMRAP 2:
30-40% of your Max Strict HSPU
12 CTB Pull-Ups
Max Calorie Assault Bike
... Rest 1:00
In a 2:00 Window
30-40% of your Max Strict HSPU
12 Box Jump Overs (24"/20")
Max Calorie Row
... Rest 1:00

Oct 14, 2019

10-15-19
Tuesday
Challenge:
Box Squat
7 Sets of 3 Squats
* Set height to just below parallel.
* 1 sec full stop at bottom.
Rest as needed (1-2 minutes) between sets.

WOD
3 Rounds:
15 Deadlifts (205/145)
20 Dumbell Front Squats (50's/35's)
200m Run
Monday
Challenge: Tabata Bike or Row for max calories.

WOD
For Time
5 rounds
30 Double Unders
15 Thrusters (75/55)