Gym Closed, October 13th and 14th
OPEN & PERFORMANCE
Deadlift
Heavy Set of 10
3 Rounds:
20 Deadlifts (155/105)
20/14 Calorie Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
20/14 Calorie Row
FITNESS
Deadlift
Heavy Set of 10
3 Rounds:
20 Deadlifts (115/80)
20/14 Calorie Row
20 Hang Dumbbell Reverse Lunges (35’s/25’s)
20/14 Calorie Row
Gym Closed, October 13th and 14th
OPEN – PERFORMANCE – FITNESS
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Score is Total Pull-ups.
Gym Closed, October 13th and 14th
OPEN & PERFORMANCE
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
FITNESS
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (45/35)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (65/45)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (95/65)
Gym Closed, October 13th and 14th
OPEN & PERFORMANCE
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)
FITNESS
For Time:
1 Round:
800 Meter Run
160 Single Unders
21 Hang Power Cleans (95/65)
2 Rounds:
400 Meter Run
80 Single Unders
15 Hang Power Cleans (95/65)
3 Rounds:
200 Meter Run
40 Single Unders
9 Hang Power Cleans (95/65)
Gym Closed, October 13th and 14th
OPEN/PERFORMANCE/FITNESS
Power Snatch
Heavy Single
“Randy”
For Time:
75 Power Snatches (75/55)
