Mon 11/11/19

5 x 2 Power Clean

AMRAP in 12 minutes of:
200m run
3 Overhead Squat 95#/65#
200m run
6 Overhead Squat,
etc. increasing by 3 reps each following round
(3-6-9-12-15…?)

Tues 11/12/19

“The Gnar-Con”
for time:
50 Box Step-Ups w/front racked barbell 95#/65#
400m run
30 Burpees
20 Wallballs 20#/14#
10 Shoulder-to-Overhead 155#/105#
(beat your time from 9/6/19)

6:30pm Women’s Workout Class

Wed 11/13/19

AMRAP in 20 minutes of:
10 KB Deadlifts 53#/35#
10 Walking Lunges w/ KB front-racked, R
10 Walking Lunges w/ KB front-racked, L
turf-lap Sled Push 120#/70#
250m row

Thurs 11/14/19

5 x 5 Bench Press

5 rounds for time of:
8 Thrusters 95#/65#
8 bar-over Burpees
8 Pull Ups

6:30pm Mapogos Barbell Olympic Lifting

Fri 11/15/19

5 x 5 Back Squat

AMRAP in 10 minutes of:
30 Double Unders
20 KB Swings 53#/35#
10 Box Jumps 24″/20″

Sat 11/16/19 / Sun 11/17/19

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting