Monday 21/10/19
3 x 5 Bench Press 5 x Max L-Sits Between Sets Then For Time – 1000/900m Row – 40 Bench Presses @
3 x 5 Bench Press 5 x Max L-Sits Between Sets Then For Time – 1000/900m Row – 40 Bench Presses @
40 Minute Partner AMRAP – 800m Run Together, Then 3 Rounds Each Of: – 20m Walking Lunge – 15 KB Swings @ 24/16kg
“Open Workout 20.2” 20 Minute AMRAP – 4 DB Thrusters @ 2 x 22.5/15kg – 6 Toes To Bar – 24 Double Unders
Rest Day Or (Optional Workout) For Time – 1000/900m Ski Erg – 50 Abmat Sit Ups – 300 Single Unders – 500/450m Ski
10-10-10-10-10 Seated DB Strict Press 5 x 20 Wall Balls Between Sets Then 6 Rounds x 2 Minutes – 10 x 15m
3-3-2-2-1-1 Hang Power Clean 5 x 20 Hollow Rocks Between Sets Then For Time (12 Minute Time Cap) 3 Rounds –
10-10-10 Axle Bar Dead Lift 5 x 12 Ring Rows Between Sets Then 2 Rounds x 8 Minutes, In Teams Of 3
3-3-3-3-3 Front Squat 5 x 15 Push Ups Between Sets Then 14 Minute AMRAP – 7 Front Squats @ 115/80lbs – 14
For Time, In Partners (35 Minute Time Cap) – 5 x 200m Run Each, Then – 5 x 300/270m Row Each, Then – 5 x
“Open Workout 20.1” 10 Rounds For Time (15 Minute Time Cap) – 8 Ground To Overheads @ 95/65lbs – 10 Bar Facing Burpees