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Group Workouts 21 – 27 October 2019

Monday 21 October 2019

“Christine”

3 Rounds For Time:

  • 500m Row (Rx) OR 400m Run

  • 12 Deadlifts @ lower of Bodyweight (Rx) or 50% 1RM

  • 21 Box Jumps (Rx 24”/20″)

Compare to 6 July 19, 12 Dec 17, 16 Oct 2014

Tuesday 22 October 2019

“Nicole” AMRAP 20:00

  • 400m Run OR 80m Front Rack Carry

  • Max Pull-ups

  • Compare 3July19

Wednesday 23 October 2019

Strict Press 8-7-4-3-5-5-5

21-15-9 Reps for Time of:

  • Kettlebell Swings

  • AbMat Sit-ups

  • Wall Balls

  • Back Extensions

7:00 Time Cap

Thursday 24 October 2019

Snatch or Clean & Jerk 3-3-3-2-2-2 for technique

AMRAP 5:00

  • 10 Dips

  • 20 Lunges (10/10

  • 10 Toes-to-Bar

Rest 5:00, then:

AMRAP 5:00

  • 7 Push-ups

  • 7 Double KB DL

  • 14 Mountain Climbers (7/7)

Friday 25 October 2019 – WINE & WOD at 6:30PM!

Run 1 mile for time (1,600m) OR as far as possible in 11:00

OR Row 2,000m for time

Front or Back Squat 10-8-5-3-5-5-5

Saturday 26 October 2019

20.3

Sunday 27 October 2019

“Andy”  For Time:

  • 25 Thrusters @50% 1RM

  • 50 Box Jumps (usual height)

  • 75 Deadlifts@same

  • 1.5 Mile Run

  • 75 Deadlifts

  • 50 Box Jumps

  • 25 Thrusters

38:00 Time Cap

Compare 2 Sept 19, 21 Oct 18

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