Friday October 18, 2019
Strength (16:00): Bent over rows – 3X8 WOD (22:00): 6X:30 assault bike:30 pull up (scale up to chest to bar):30 push up (hand release):30 air squat (to med ball)1:00 rest
Thursday October 17, 2019
WOD (33:00): 5X50 double unders15 power clean (75/55)20 abmat sit up15/10 calorie row**25 minute time cap
Wednesday October 16, 2019
Strength (18:00): Romanian deadlift – 3X8 WOD (18:00): 15 minute EMOM:1 snatch – full squat
Tuesday October 15, 2019
Strength (18:00): Back squat – 3X5 WOD (12:00): 10-15-20kettle bell swings (53/35)pull upswall balls (20/14)
Monday October 14, 2019
WOD (15:00): CF OPEN 20.1 – Rx10X8 ground to overhead (95/65)10 bar facing burpees15:00 time cap Scaled:Use (65/45) for weightStepping over bar allowed