Friday October 25, 2019
Strength (20:00): Push press – 5-4-3-3-3 WOD (12:00): 3X20 calorie row10 Snatch (95/65)
Thursday October 24, 2019
Strength (20:00): Front squat – 3-3-3-3-3 WOD (19:00): 4XRun 400m10 ring dips20 burpees
Wednesday October 23, 2019
WOD (48:00): 3X20 abmat sit ups 20 deadlift (95/65)Rest 5:004X10m handstand walk7 squat cleans (95/65)Rest 5:005X10 KB swing (53/35)10 push jerk (95/65)5 chest to bar pull up**45:00 time cap
Tuesday October 22, 2019
Strength (18:00): Bench press – 3X5 WOD (15:00): 3X10 box jumps (30/24)10 calorie assault bike Rest 3:00
Monday October 21, 2019
WOD (45:00): CF OPEN 20.2 RX option: 20:00 AMRAP4 dumbbell thruster (50’s/35’s)6 toes to bar24 double unders scaled option: 20:00 AMRAP4 dumbbell thruster (35’s/20’s)6 hanging knee raises24 single unders